SWOD

3 sets of:
Bench Press x 5 reps – AHAP across
Kayak Special x 20 reps
Single-arm Ring Row x 10 reps/side

WOD

In teams of 3, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Row
12 Single-arm DB Push Presses (55/35; 6 each arm – non-working arm is holding DB in front racked position while working arm performs Push Presses)

Immediately followed by…
KB Goblet Hold (55/35) – while next teammate completes the row and Push Presses

Note: The flow of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold, the next teammate may start on the row. At all times one teammate will be working, one will be holding and one will be resting.