Workout:
Alternate between the two exercises for a total of 4 sets
Single Arm DB Bench Press 8-10 reps
Single Arm DB Row 8-10 reps
The Row is done supporting yourself on a bench, box or whatever
Do this with a partner in “I go, you go” fashion.
Metcon:
5 Rounds:
5 Push Jerk @135/95
10 Burpee over Bar