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Main – WOD
Superset in the beginning. Do 1 set of presses then 1 set of rows. Repeat 3+X
Warm-up
Metcon (No Measure)
Run/Row 400/500M
3 Rounds
10 Burpees 6″
10 Wall Balls
:30 Arch Hold
:30 Rest
X3
Weightlifting
A1: Single Arm Dumbell Press (3 X 8 @ 30X0)
A2: Single Arm Dumbell Row (3 X 8 @ 30X1)
Metcon
Metcon (No Measure)
EMOM 20 Min
Odd 6 X Front Squat @ 155/115
Even 8-10 Ring Dips [strict + turnout]
Metcon (Weight)
10 TGU “unbroken”
record heaviest weight used with both arms… KB, Dumbell, Barbell…