STRENGTH
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.

METCON
For Max Reps:
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Banded Pushdowns (or Max Calories Ski Erg)
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)
*Score = total reps (50 ft. = 1 Rep)