Prep

1) 3 each Spiderman Lunge

2) Rowing Drills

3) In teams of 2:

Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Air Squats and 10 Power Snatches with PVC Pipe. For every Meter over 100, Partner 1 must do that many Burpees. Complete 2-3 full rounds each.

A.

Teams Of 2 With A Running Clock

0:00-10:00

1K Row

60 Thrusters (45/35)

Remaining time:

max Box Jump Overs (24/20)

12:00-22:00

1K Row

40 Power Snatch (115/75)

Remaining time:

max Burpee Box Jump Overs

24:00-34:00

1K Row

Remaining time:

max distance Farmer Carry (70/53)

Rx+: (30/24) (135/95) (88/62)

L3: (95/65) (62/44)

L2: (14/10) (75/55) (53/35)

L1: (600 Meter Row) (10/8) (Box Step-ups) (KB Swing for Power Snatch) (Up down + Box Step-up)(44/26)

B.

Hollow Rocks

20s on 10s off x 6