Strength/Skill:

4 Sets

5x 3 Position Pause Dumbbell Bench Press
5 Chin ups w/:10 pause at the bottom of each rep
:30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy)
*Rest 1:30-2:00 between sets.

*3 Positions are: full lock out, mid way down, bottom.

Metcon:

12 Sets
300m Row
-rest 1 minute between sets-

Sets 1-4 = sprint the final 100m
Sets 5-8 = sprint the middle 100m
Sets 9-12 = sprint the first 100m
*Hold 7-8/10 RPE for the 200m you are not sprinting