Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press
Metcon:-
3 rounds
15/12 Assault Bike
10 Thrusters 42.5/30kg
Rest 2 mins
3 rounds
21/15 Cal Row
10 STOH 42.5/30kg
Rest 2 mins
3 rounds
75 DU’s
10 Hang squat cleans 42.5/30kg
20min time target