Floor Press, Barbell Rows, Toes to Bar, Air Squats, Push Ups, Running

Strength:

1a) Close grip floor press: 5×5, Rest :60

1b) Barbell Rows with a pause: 5×5, Rest :60

2) Toes to Bar Skill Work 5:00

Metcon:

2 rounds for Time:

75 Air Squats

50 Push Ups

25 Toes To Bar

800 Meter Run

22;00 time cap

Extra Credit:

Incline Hammer Curls 3 x 12, Rest :30

Cuban Press 3x 12, Rest :30