Warm up: 8 min
150 dubs
Single under the remaining time. Every miss stop and do 10 air squats.
Mobilize
A. Bench press to max
B. 3×3 close grip bench
C. For time
100’ hsw
15/12 cal bike
80’ hsw
15/12 cal bike
60’ hsw
15/12 cal bike
40’ hsw
15/12 cal bike
20’ hsw
15/12 cal bike
D.
500 m row-400m row-300m row-200m row-100m row
Partner workout
8 rounds(alt rounds w a partner)
15/12 cal row
10 power snatch 95/65
W/remaining time max Turkish get ups 70/53
1 person working at a time