Strength:-
3 rounds
8 Seated KB Z Press
10 Barbell bicep curls
12 Banded lat pull downs
Metcon:- Fight Gone Bad
3 rounds for total reps
1 – Wall ball 6/9kg
2 – Sumo deadlift high pulls 35/25kg
3 – Box jumps 24/20
4 – Push press 35/25kg
5 – Row
6 – Rest