Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press
Mecton:-
4 min AMRAP
15 DL’s 60/42.5kg
9 OTBB
Rest / 1 min transition
4 min AMRAP
15 / 12 Cal Row
9 DB front squats 2×22.5/15kg
Rest / 1 min transition
4 min AMRAP
15 KB swings 24/16kg
9 Pull ups
Rest / 1 min transition
4min AMRAP
15 Wallballs 9/6kg
12/9 Cal Bike