Strength: EMOM 16 min.
min 1: 8/8-10/10 seated one arm dumbbell strict press
min 2: 8-10 underhand grip bent over barbell row
min 3: 8/8-10/10 weighted split squat
min 4: rest!
WOD:
AMRAP 10 min.
250/200m row
15down ups
rest 2:00
For time
25-20-15-10-5 empty bar overhead squat
40-35-30-25-20 straight leg sit ups
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