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:
A: Core work
9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
B:20 min AMRAP of
20 cal row
15 DB push press 50/35
10 DB box step overs 20"/16"