Strength/Skill:

3 Sets
5 Bench Press @8-8.5/10 RPE
12-15 Pause Single Arm Dumbbell Bent Over Row @6/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets.
***Score Bent Over Row in notes.

Metcon:

3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row