Run one, Row one

Strength

10min EMOM

1. 5 Strict Press
2. 8 Ring Rows

MetCon

4 Rounds On 4min clock:

FITNESS
4 Rounds
On 4min clock:
odds: Run 400m, evens: Row 500/400m
AMRAP w/ remaining time
12 Alt DB Snatch 35/20
12 Alt Step Ups 24/20
*rest 1min between rounds

PERFORMANCE
4 Rounds
On 4min clock:
odds: Run 400m, evens: Row 500/400m
AMRAP w/ remaining time
12 Alt DB Snatch 50/35
12 Alt DB Step Ups 50/35 to 24/20
*rest 1min between rounds

COMPETITION
4 Rounds
On 4min clock:
odds: Run 400m, evens: Row 500/400m
AMRAP w/ remaining time
12 Alt DB Snatch 70/50
12 Alt DB Step Ups 70/50 to 24/20
*rest 1min between rounds