Strength 

A1) Strict Dips 21X1; 4-6reps; rest 60sec x 3 sets

A2) Dual Dumbbell Row 2111; 6-8reps; rest 60sec x 3 sets

A3) Ring Row 2020 Tempo; Max Reps at the prescribed tempo; rest 60sec x 3

METCON

3 Rounds

AB 1min – HARD

10 Single arm KB Thruster R

10 Single arm KB Thruster L
rest 60sec

Row 1min – HARD

30m Single Arm Farmers Walk R TOUGH

30m Single Arm Farmers Walk L
rest 60sec