Part A:
Work up to heaviest 2 rm pull up
Part B:
For time:
Row 1000m
21-15-9
Power snatch 95/65/75/55
hand release push ups
Part A:
Work up to heaviest 2 rm pull up
Part B:
For time:
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!