STRENGTH

Every 3:00 x 4 sets
6-8 Tempo inverted row on bar (3 seconds eccentric)
8-10 L-seated double dumbbell/kettlebell press (Z press)

WOD

AMRAP 9 minutes
3 Shuttle run (1 shuttle run=2x10m)
3 Medball clean (6/4 kg)
3 V sit-up
3 Shuttle run
6 Medball clean
6 V sit-up
3 Shuttle run
9 Medball clean
9 V sit-up…Continue adding 3-3 reps to the clean and V-up until time is over.

Rx+: @9/6 kg, V sit-up with ball.

ACCESSORY

For quality accumulate:
50 Band pull apart
50 Banded tricep push down