A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
Switching as needed with your partner
Start at 0:00
5 rounds for time:
15 Clean and jerks at 135/95
15 C2Bs
Start Part B at 10:00
Part B:
5 rounds for time of
20 front rack lunges 135/95
200m runs (done together)