Strength:

1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight.

Metcon:

AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run