Run/Row + Step-ups

Warmup:  Snatch drills + overhead squats with 33#/44#

Strength Training:  3x5's

MetCon:  a Military Athlete classic, 3 rounds for time of . . .

• run 400m (or row 500m)
• 50 step-ups, unweighted (25 e.s.)

KZ = 13:50 (row, 17" step-ups)

BHeg = 17:35 (row, 13" step-ups)
BU = 15:12 (run, 13" step-ups)

DH = 13:50 (run, 19" step-ups)
KE = 14:05 (row, 19" step-ups)
KS = 15:07 (run, 13" step-ups)
BHam = 14:07 (row, 24" step-ups)

Look who's got a kip!