Strength:

Strict Press

10 – 8 – 6 – 6

**Start @ 60% – Increase Weight Each Set**

*Superset*

Single Arm Bent Over Row

4 x 8 Per Arm

Metcon:

4 Rounds – 3 Min Work/1 Min Rest

Part 1:

500m/400m Row or 1.2k/.9k Bike

Max Effort – Shoulder 2 Overhead

Part 2:

25 Bar Over Burpees

Max Effort – Wall Balls

**Completes Each Part Twice – Alt. Between Them Each Round**

L1: 135/95, 30/20

L2: 115/80, 20/14

L3: 75/55, 14/10

L4: 400m/300m Row, DBs, 15 Burpees, 10/6