Pull & Press
3 rounds for quality
8 Double DB seated shoulder press
Rest 1 min
8+8 Single arm DB bent over row
Rest 1 min
Conditioning / CrossFit
4 x AMRAP4 / 1 min off (abab) (19min)
A)
9 Thrusters (RX:42,5/30kg SC:30/20kg)
12/ 9 Cal Row
B)
6 Box jump over Burpees
20 m Bear hug carry / KB Front rack carry*
