Warm up: P1: row 200m P2: AMRAP 5 light KBS, 5 parallette burpees complete 2 full rounds WOD: TEAM WOD 24minute partner AMRAP 250m row 10 KBS 32kg/24kg 10 ring push ups *Each partner must complete a full round before the next partner can begin Team Score = total rounds complete and reps Powerlifting: A. bench press: 1×5 @ 70%, 1×3 @ 75%, 1 x max reps @ 85%, rest 3minutes B. Snatch and Clean & Jerk: 3×1 @ 95%, rest 3minutes C1. 3 x max deficit HSPU, rest 30seconds C2. 3×10 reverse hypers, rest 30seconds
