Strength:

1. floor press: 5×5, Rest 1:30
2. 21s Bicep Curls: 3 x 7-7-7, Rest 1:00

Metcon:

17:00 AMRAP:

Run 100 meters

20 Kettlebell Swings (53,35)

Run 100 meters

20/15 Push Ups

Accessory Work:

2 Rounds As Fast As Possible of :

75 Banded Push Downs

50 Barbell Rows (45,30)