Friday

Strength

A. 12 min Alternating EMOM
Min 1 - 3x SA Bent DB Row @21X2 tempo
Min 2 - 5x Push-ups 50x1
Min 3 - :30 Plank 

F: 5x SA BO Row @20X1 + 8-10x DB Floor Press

Conditioning

B. 3x:
3:00 - AMRAP
1:00 - Rest

Run 200m buy in: 
AMRAP in remaining time:
Set 1: DB Man Maker
Set 2: Wall Ball
Set 3: Push Ups