STRENGTH

4 rounds of
8 Barbell Bent Over Row
8 Dual DB Strict Press
90s Rest

WOD

EMOM 12'
1: 60-75 Simple Under
2: 10 USA swing + 8 Jumping Pull-up @16/12kg
3: 12 Goblet Lunges +10 Air Squat @16/12kg

Rx+:
30-40 Double Under
Kettlebell @24/16kg
Kipping Pull-up

ACCESSORY
3 rounds of:
8/8 SA Bent over Reverse fly with plate or ligth DB
8/8 Plank Shoulder tap