Strength

i) 5 Sets (Ascending Weight) of:

8 Bent Over Rows + 8 Barbell Shrugs

ii) EMOTM 6 Minutes of:

30s Bent Over Flies

30s Rest

MetCon

“Death By…”

3 Burpees + 3 Wall Balls (W: 14/9 M: 20#/10′)

*Increase ONLY Wall Balls By 1 Rep Each Minute Until Failure Within The Minute*