In teams of 2:
24min AMRAP of:
Partner A rows 500/450m
Partner B does AMRAP of:
10 WB (9/6kg)
10 DB-GTOH (2x15/10kg)
30 DU´s
then switch
3 sets of:
20-30sec. side plank (evtl. + Abd. - each side)
8 palloff press (each side)
7 sets of:
Bnk Split Jerk + OHS
start @ 80% of Snatch and work up by feel
6x 3 @ 90%
rest ~3min
5 rounds of:
9 T2B
15 WB (9/6kg)
21 DU´s
- 8min cap -
3 sets of:
6-10 single leg GHD hip ext. (each side)
10 palloff press (each side)
20m single arm Farmers walk (each side)