Strength:

Pull-up Training Week 3:
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each
20 banded face pull-aparts
Rest 90s between rounds.

Metcon:

30 Minutes on the Clock with a partner:
400m Farmer Carry (70s, 53s)
Remaining time: Max Distance Run
*One person works. Split however desired.
*Score = total distance completed