STRENGTH:Dumbell Bent Over Row

5 sets of 12/ side, on 2mins

WOD: (On the mark)

50/40/30 Cals Row, rest remaining time-

at the 5min Mark
50 Pull-ups (or 15 M-ups), rest remaining time-

at the 10min Mark
50/40/30 Cals Row, rest remaining time

at the 15min Mark
50 DB Bicep Curls

L1- 50/40 Cals, 15 Ring M-ups, 35/25 DBs
L2- 45/35 Cal, 50 BW Pull-ups, 25/20 DBs
L3- Work for 3min, rest for 2min, Jumping Pull-ups, 20/12 DBs

25mins