17/04/19

Metcon 

(0-9min.)
Row 2k/1.6k

(10-19min.)
9min. AMRAP:
9 Bench Press 
9 Kb SDHP's 
9 American KB Swings 

(20-29min.)
Bike max cals

(30-39min.)
9min. AMRAP:
9 Bench Press 
9 SDHP's 
9 American KB Swings 

Stagger the start...2 start row, 2 starts first bench, 2 start bike etc and follow that flow