STRENGTH
Go every 2:00 x 3 rounds on each station before moving on
A1: 3x10 Double KB seated Z press
A2: 3x10 Double KB bent over row
A3: 3x6-8 Hollow hold with single arm pull over (each arm)
METCON
3 Rounds for time
30 KB swings - 24/20kg
30 Pull-ups * Scale to jumping pull-ups
Run 300m
Score = Total time