Strength:

Strict Press + Ring Rows 12 minutes to complete the following:

10 Strict Press (taken from floor) + 10 Ring Rows (slow in both directions, but unbroken)

8 Strict Press (taken from floor) + 8 Ring Rows (slow in both directions, but unbroken)

6, 4, 2 of each. Increase weight each set.

Workout:

AMRAP 20

150m Run

10 Clean and Jerks (65/95#)

5 Lateral Burpees over the Barbell