Strength:-
4 x 8 Back rack reverse lunge
3 x 5 Bent Over Row

Pairs Metcon:-
4 rounds
400m Run (both run)
10 Overhead Squats 55/30kg
10 HSPU
Both run together, on return from the run Partner 1 does 10 OHS and partner 2 does 10 HSPU, then swap so partner 1 then does 10 HSPU and partner 2 does 10 OHS. Must wait for your partner to be able to run again. Cannot start work on reps without your partner.