Part A: row 2km at 2 min/500 pace for men or 2:20 for ladies
Part B:
13 minutes AMRAP fun
400M run
30 DL 185/125
30 HSPU
20 KBS 2/1.5/1.5/1
20 C2B
Powerlifting:
| SQUAT | BENCH | DL | |
| 5x6 @74% | 6x4 @79% | CG 2x5 @62.5% | 5x4 @80% |
| SQUAT | BENCH | DL | |
| 5x6 @74% | 6x4 @79% | CG 2x5 @62.5% | 5x4 @80% |
With a partner for time:
Complete 100 Double Arm Hang Snatch ( 2xDumbell 50/35) - only one set per team
However at the start of each 3:30 minute window you must buy in with:
50 DU simultaneously
200m run together
40 feet of HW (each)
1 rope climb each