Weightlifting

Every two minutes for 12 minutes (3 sets each) of: 

Station 1 – 8-10 Bent Over Barbell Row @21X1

Station 2 – 20 Weighted Cossack Squats 

Metcon

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24″/20″ – step-down from top)

10 Dumbbell Renegade Rows (50/35 lbs)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)