In teams of 2
Start with 1 km row
Then 10 rounds of (switching every movement)
10 Burpee BJ overs 24/20
10 DB thrusters 50/35
10 T2Bs
Finish with 1 km row
In teams of 2
Start with 1 km row
Then 10 rounds of (switching every movement)
10 Burpee BJ overs 24/20
10 DB thrusters 50/35
10 T2Bs
Finish with 1 km row
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows