Strength/Skill:

3 Sets

10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press

-Rest 1 Minute-

5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 100ft Kettlebell Front Rack Carry (do not put the kettlebells down!)

-Rest 2 Minutes-

Metcon:

For Time
200m Sandbag Bearhug Carry (150/100)
400m Dumbbell Farmer Carry (2×70/50)
*every time you break on the Sandbag Carries complete 5 Sandbag Cleans
*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups