Strength:

Strict pull up / Bent over row

:30 Amrap
-rest :30
X 3

-rest 2 Min-
X 2

Metcon:

:30 run/row sprint
-rest :30-
x 6 sets

– rest 3 Min –

2 RFT:

9 KB/DB Bench press
12 TTB / sit up
5 Squat clean
– rest 3 Min –
X 2

– rest 3 Min –

:30 run/row sprint
-rest :30-
x 6 sets