Barbell Row, Bar Dips, Overhead Squats, Burpees, Kettlebell Swings, Run

Strength:

1a: Supinated grip barbell row: 4×8, Rest :45.

1b: Bar Dips: 4×8-10, Rest :45.

Metcon:

For Time:

30-20-10

Overhead Squats (95,65)

Lateral burpees over bar

Kettlebell swings (53,35)

Run (400m, 200m, 100m)

20:00 Time Cap