Strength:-
5 x 5 SLDL
5 x 10 Ring dips
Metcon:-
In pairs 1 minute rest between rounds
1: In 4 mins Partner 1 Rows 500/400m Partner 2 Runs followed by Snatch AMRAP 60/40kg
2: In 4 mins Partner 2 Rows 500/400m Parnter 1 Runs followed by Clean & Jerk AMRAP 80/50kg
3: In 4 mins Partner 1 Rows 500/400m Partner 2 Runs followed by Deadlift AMRAP 120/80kg