Bench Press; Ring Rows; Kettlebell Snatches; Burpees

Strength:

1a) Close-Grip Bench Press 4×6-8, Rest :60.

1b) Ring Row with a Pause:4×8-10, Rest :60.

2)  Take 5 minutes to warm up for the Metcon with:

2 rounds of:

6 Alternating Kettlebell Snatches (24,16)

6 Squat Thrusts

Rest :90.

Metcon:

7:00 AMRAP:

14 Kettlebell Snatches (24,16)

7 Burpees