Partner work-out
As a team row 3000m
While 1 partner rows, the other works:
50 Wall-balls,
50 Pull-ups,
50 Overhead squats,
50 Box jump overs,
50 Toes to bar,
50 Burpees
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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