Strength

10 DB Bench press
10 Seal rows- Video
CFO Class: MetCon

As many rounds as possible in 25mins of:

400m Run
12 Squat cleans 185/135lbs
15 Ring dips
12 Burpee over the bar
Endurance

On 1min x 20mins

10/8 Cal row

*Goal here is to go hard on the cals every single round, but come in on the last cal at a consistent pace time throughout the 20mins
Midline

3 sets of:

8 Ring in and outs
60s Sandbag bear hug