Every 3 minutes for 15 minutes
- 5 x Bent Barbell Rows
- Rest 30 seconds
- 8 x Weighted Dips @ 15kg
Then against a 10 minute running clock do
- 100 x Double Unders
Immediately followed by AMRAP of
- 3 x Deadlifts @ 195lbs
- 6 x Bar Hop Burpees
Results: For the Rows 95/105/110/115/125lbs. For the metcon 8 rounds plus 3 reps.