Strength:

1) Push-ups: 1 x Max Reps in 60s.
2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
– build in weight
2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– one weight for all sets

Metcon:

AMRAP 10:
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate
50 Ft. OH DB Carry on Left
10 DB Hammer Curls