SWOD

Every 2min for 18min Alternating Between:
8 Bent Over Single Arm DB Rows (AHAP) each arm
16 Alternating DB Bicep Curls (AHAP)
10 L-seated DB Strict Press (AHAP)

WOD

Against a 5min clock
500m Row
50 Kettlebell Swings (53/35)
Max Rep Burpees

Rest 5min and repeat for a total of 2 sets