STRENGTH:

#push press

4 sets of 6 reps @80%

WOD:

#speed boat

3 Rounds:

30/21 Calorie Row  (or 400m Run )

25 Wallballs (20/14lbs) 

10 Dumbbell Hang Clean and Jerks, left side (50/35)

10 Dumbbell Hang Clean and Jerks, right side (50/35)

CASHOUT:

#body armor

3 Giant Sets:

16 Standing Unilateral Dumbbell Strict Presses

32 Seated Low Banded Rows (Video)

Rest 1:30 between sets.