WOD
1) 5 x GHD Holds w/DB - hold 30 sec /1 min rest
Rx1 35/20 DB, Rx2 25/10 DB, Rx3 BW hold
One DB hold in a single hand, you can switch hands
2) Bench Press
5 x 2 ascending
3) Row intervals
4 x 25/20 cals + 4 burpees over the Rower
Every 2:00 mins Rx1, Rx2 2:20 Rx 2:40 mins