Rowing!

Weightlifting

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Death March x 20 reps

Station 2 – Tempo Push-Ups x 12-20 reps @ 1111

Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

Metcon

Two sets for times of:

Row 750/600 Meters

20 Toes to Bar

40 Alternating Reverse Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio