MONDAY

WOD

Strength:
3 Rounds (superset)
10 Dips
10 Single Arm Bent Over Kettlebell Row (off bench)
10 Half Kneeling Single Arm Shoulder Press (each side)

MetCon:
2:00 work / 1:00 rest
Complete:
21-18-15-12-9
Thrusters (95/65)
Burpees

(complete in as few 2 minute intervals as possible)