Strength:
5X5 Bent Over Row
Pause for 3 sec at the top of each rep
Metcon:
For time:
400m Plate Carry (Hug In front of you)
200m KB Over Head Carry Right hand
200m KB Over Head Carry Left Hand
1:30 L-Sit
Competitors:
5 Rounds for time:
20 Kettlebell Swings 24/16 KG
200m Run