Strength:-
3 rounds
3 x 8 Split squat with KB’s in Farmers hold
3 x 10 DB bicep curls (single arm, 10 one side then 10 the other)
1 min Plank hold

Metcon:-
Every 4 mins for 4 rounds (16 mins)
16 cal row
12 pull ups
Max DU’s to the 3 min mark