Warm-up
5 rounds (total of 1000k meters
Partner a rows 100 meters,
while partner b holds a plank.
Switch until each has completed
all 500 meters EACH
Partner a rows 100 meters,
while partner b holds a plank.
Switch until each has completed
all 500 meters EACH
Skill
Pull up practice
Conditioning
3 rounds
10 sit ups
10 russian twist
10 v ups
10 sit ups
10 russian twist
10 v ups
Metcon
12 AMRAP
3 pull ups
6 alternating dumbbell snatch
9 dumbbell front squat
3 pull ups
6 alternating dumbbell snatch
9 dumbbell front squat