STRENGTH
4 sets
8 Barbell bent over row (1 second hold at top)
Rest 1 minute
8-10 Dumbbell floor press
Rest 90 seconds

WOD
EMOM x 16
1: 5-10 Burpee + 10 Wall ball (6/4 kg)
2: 5 Shuttle run (5x10m) + 10 Russian swing (24/16 kg)
3: Max machine calories
4: Rest

Rx+ @9/6 kg, @32/24 kg

ACCESSORY
3 sets
10/10 Overhead banded pallof press