Strength

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest 

SUPERSET 3 rounds (Rest 45-60 sec)

B1) Double Arm Dumbbell Overhead Carry 2 lengths
B2) Double Arm Farmers Carry 2 lengths

WOD

4 Rounds for Time

3 lengths of OH Walking Lunges
15 Box Jumps
10 Reverse Lunge Wall Balls
5 HSPU