In teams of 2, only one partner working, complete 3 rounds each of:
500m Row
8 Front Squats, 85/60
8 Pull-Ups
followed immediately by…
500m Row
8 Thrusters, 60/42.5
8 Pull-Ups
TC: 40

A.
3 sets:
10 Strict pull-up
15 DB bench press
20 Cal ski
15 DB bench press
10 Strict pull-up
*3-4min rest btw sets

B.
10 x every 3 min
5 RMU (bar MU)
2 Squat clean + 1 jerk

C.
5 x every 4 min
8 C&J
12 Box jump
2 LLRC (rope climb)

EOMOM (every other minute on the minute) for 10 mins:

Bench press 4 reps + Strict pull up / chest to bar 4 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps
Toes to Bar o GHD Sit Ups 7-10 reps

For time:

40 Ground to Overhead 135/95#
Run 800m
Row 1200m

5 pull up
10 push up
15 air squat

150 calories for time:

• in 1min row for calories
• in 1min 6 burpees and rest

20 minute time cap

3 rounds:

• 20 Thrusters (use 25# dumbbells)
• 10 Burpees
• 15 Air Squats
• 10 Burpees
• 20 Air Squats
• 15 Chair Dips

Thrusters:

Burpees:

Air Squats:

Chair Dips:
http://www.dummies.com/how-to/content/how-to-do-chair-dips.html

Weighted pull up: 5x5

DL: 5-3-1 (75%, 85%, 95%)