STRENGTH
1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.
1b) DB Seated Cleans: 3 x 12-15. Rest 30s.
1c) Side Plank: 3 x 10s ea. Rest 30s.
METCON
Every 3:00 x 9 Sets:
Row 250 Meters (or Bike x 60s)
*Score = Slowest Split
*Alternate Option
Every 3:00 x 9 set:
Run 200 Meters
*Running would not be optimal today, but if you have no other option