Part A: 2 min on 1 min off x 4
21 DB thruster 50/35
AMRAP
Cals row
Rest 4 min
Part B:
For time
2 min on 1 min off x 4
21 C2BS
200m run
AMRAP DB deadlifts 50/35
Part A: 2 min on 1 min off x 4
21 DB thruster 50/35
AMRAP
Cals row
Rest 4 min
Part B:
For time
2 min on 1 min off x 4
21 C2BS
200m run
AMRAP DB deadlifts 50/35
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!