Warm up
2 rounds of:
200m row
10 air squats
5 hanging knee raises
10 empty barbell / light DB thrusters
5 inch worms
Endurance
In teams of 2, for time, one partner working at a time, splitting as desired:
1,000m/800m row
40 thrusters [BB: 95/65 lbs, KBs: 2x16/12 kg]
1,000m/800m row
40 thrusters [BB: 95/65 lbs, KBs: 2x16/12 kg]
500m/400m row
40 toes to bars
500m/400m row
40 toes to bars
500m/400m row
40 wall balls 20/14 lbs
1,000m/800m row
40 wall balls 20/14 lbs
1,000m/800m row
Time cap: 36 min
UES strength
Warm Up
2 Rounds
:45sec Ski/Row/Bike
5 Pushup to Down Dog
15 Heavy Russian KB Swings
8/leg KB B-Stance Deadlift
Barbell Romnian Deadlifts
1st Round 8 Reps @ 40% 1 RM Deadlift
2nd Round 5 Reps @ 50% 1 RM Deadlift
Deadlift
Every 2:00 minutes for 10 Sets
1 Rep @ 93%+