Strength

A1) Bench press
8-6-4-2

Rest :30

A2) Weighted sit up x 20 reps

-rest as needed-

Metcon:

For Quality

Run / row 1000m
5-4-3-2-1
Wall Walk
50-40-30-20-10m
KB Front Rack Carry 2x16kg
(rest 3-5 minutes)
Run / row 1000m
10-8-6-4-2
Turkish Get Ups alt arms each rep
100-80-60-40-20m Farmers Carry