3 Rounds for time

Strength

• Tempo Ring Row
  • 4×8-10 @ 1233
• Alt. DB Bench press
  • 4×16-20 (Total)
• Plank March
  • 4×20-30 seconds

Metcon

• 3 RFT
  • 15 Hang Clean (115, 75)
  • 10 S2OH (115, 75)
  • 5 OHS (115, 75)

Extra credit

• Banded Pull Apart x 100
• Banded push down x 100