Strength/Skill:

2 Sets
5 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

3 Sets
4 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

Metcon:

8 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-