Strength
1a)DB Bench Press w. rotation: 5 x 8
1b)Iso-dynamic KB Rows 5 x 8 each
Metcon
For time:
40 KBS (53,35)
15 C2B
30 KBS
12 C2B
20 KBS
9 C2B
10 KBS
6 C2B
Rx+(70,53)(Bar Muscle Ups)
L3:(Pull-ups)
L2(45,30)(15 Ring Rows each round)
L1:(35,25 Russian Swings)(10 Ring Rows each round)
18:00 Cap