STREGTH

barbell Bent over row

8-8-6-6-4-4 reps
try adding weight every set, use full range of motion!
*rest 1.5-2 min between sets

METCON-E.M.O.M 20 (5 rounds)

min 1= 40-50 DU/ 40-50 high jumping SU/ 80-100 SU
min 2= 10 TTB
min 3= 12-15/9-12 cal ROW
min 4= REST