Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press
Metcon:-
500/400m Row
40 Goblet Squats 32kg/24kg
30 Push ups
20 T2B
500/400m Row
40 KB Clean 32/24kg (Single arm – 20 each side)
30 Burpees
20 T2B
500/400m Row
40 KB swings 32kg/24kg
30 Burpees to target
20 T2B