Strength

4 rounds

 3 Negative Pull-ups

12 Back extensions

10 Land mine rows or bent over rows

*not for time

WOD

For time:

27/20 Calorie Row

27 Thrusters 75/55

27 Dumbbell Bench Press 50/35

21/15 Calorie Row

21 Thrusters 95/65

21 Dumbbell Bench Press 50/35

15/10 Calorie Row

15 Thrusters 115/80

15 Dumbbell Bench Press 50/35

9/6 Calorie Row

9 Thrusters 135/95

9 Dumbbell Bench Press 50/35

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