CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

30 red banded pull-aparts
20 red banded pass throughs
30 red banded tricep extensions
With a partner:
1:1 (W:R)
3 x 8 slow/strict ring rows

Bench Press (8 x 3 with 90 sec rest )

Find a Mod-heavy weight that you can manage for 3 sets 8 reps.
No more than 90 sec rest between working sets.

Metcon (No Measure)

8 Min EMOM:
ODD: 10 x Dumbbell Bent Over Row
EVEN: 8 x Dumbbell Strict Press
Use two Dumbbells for both movements and the same DB weight for both movements.
*Make sure both movements are strict.