Metcon (quality)

20 minutes for quality and minimum rest:

3 Floor press
6 DB. Squat cleans
9 Deficit push-ups on DB’s
12/10 Calories row

M: 80kg press, 22,5kg DB’s

N: 55kg press,
15kg DB’s

*This is not for time, but for quality. Go heavy with the weights, but maintain good mechanics. Rest as needed.

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed