Warm-up
Teams of 2
1 Round, follow the leader style
250m Row
10 Russian KBS
10 Push-ups
7 KBS
7 Push-ups
5 KBS
5 Goblet Squats
250m Row
10 Russian KBS
10 Push-ups
7 KBS
7 Push-ups
5 KBS
5 Goblet Squats
Metcon
Teams of 2
45min AMRAP
Row 5k or Run 5k
Then remaining time Max Rounds + Reps of:
30 KBS (70,55)
30 T2B
30 HSPU
Rx: (55,35)
L2: (45,25) (K2E, Push-ups)
L1: (35,25 Rus Swings) (Sit Ups, Push-up Variation)
Score = Rounds + Reps after row/run
45min AMRAP
Row 5k or Run 5k
Then remaining time Max Rounds + Reps of:
30 KBS (70,55)
30 T2B
30 HSPU
Rx: (55,35)
L2: (45,25) (K2E, Push-ups)
L1: (35,25 Rus Swings) (Sit Ups, Push-up Variation)
Score = Rounds + Reps after row/run
$ Out
1a) DB Overhead Tricep Extensions 3×12
1b) DB Hammer Curls 3×10
2) Russian Twists with a plate 3×30
1b) DB Hammer Curls 3×10
2) Russian Twists with a plate 3×30