16min running clock:
4min row for cal
4min WB (9/6kg)
4min KBS (24/16kg)
4min Burpee BJ (24/20'')
Find max weight for:
2 Hang Cleans
then
3x @ 90%
Work up to 5RM.
In teams of 2:
3min row for max cal
while partner does amrap of:
"Cindy"
then switch
3min row for max cal
while partner does amrap of:
10 KBS (24/16kg)
10 Burpees
then switch
3min row for max cal
while partner does amrap of:
10 BJ over (24/20'')
10 alt. rev. lunges in goblet pos. (24/16kg)
then switch
(total of 18min)
3x 10-12 DB rom. DL
rest 60sec.
3x 10 med ball rot. throws (each side)