Fitness

4 Sets:
8 Flat Dumbbell Press + 8 Single Arm Dumbbell Row

For Time:
Buy in: 40cal Row
–Then—
2 rounds of:
15 Push Press 40/30
25 Burpees
50 Walking Lunges

Performance

Strict Pull Ups
4×5
Bent Over Row
4×5

Complete as many rounds as possible in 13 minutes of:

3 Ring Muscle Ups
9 Shoulder to Overhead 60/40
50 Double Unders
200m Medball Carry

Post load and scores to the whiteboard.