Strength
Performed as a superset
3x
8 Barbell Floor press 4111 Tempo
8 Barbell bent over row
Then
Performed as a superset
4x
6-8 DB incline bench press
15 Russian swings (Heavy)
WOD
2x4:00 of steady work (rest 2:00 btwn)
Row, run, bike, versa
Choose 2 different