Strength:

DB Bench Press and DB Bent Over Rows (20 min running clock)

5×10

choice a weight to go unbroken. stay the same weight the whole time. rows should be done as 10 per single arm. rest 1-2 mins between rounds

WOD:

FIVE 2 min AMRAPS with a 2 min break in b/w each AMRAP (20 min workout)

12/10/8 Cal Bike

*time remaining max air squats

*count your TOTAL reps on squats