WOD

Primer
Dynamic Warm-Up

Strength
Push Press: Build up to a heavy, but perfect, 3RM
DB/KB Bent Over Rows: 8 reps between each Push Press set (L+R=2)

Conditioning
In Teams of Two w/ one person working at a time
AMRAP in 20 min:
50 Cal Row
40 HR Push-Ups
30 Deadlifts (225/135)
20 C2B