Warm-up

• 4 Rounds: a) Row 200 m b) 10 Dumbbell or Kettlebell Press light c) 10 Walking Lunges with kettlebells for presses

Strength

Push Press, working the negative 3-5 secs on the down phase

Push Press (5 × 5 )

Metcon

Metcon (Time)

With Partner: Partner A: Row 750m/500m Partner B: Max KB/DB Thrusters while Partner A rows, moderately heavy/ MW Switch partners, then repeat at 500m and 250m rows Rx’d loads for thrusters are 45#35 / MW TIMECAP: 18:00