Metcon
16 min AMRAP , alternating full rounds with a partner :
5 burpee get over 40/30”
5 OHS 65/45kg / DB’s
5 burpee get over
10 front squat
5 burpee get over
Target score : 3+ rounds / athlete ( 2:30 / round or faster )
Advanced: 4 rounds / athlete ( 2:00 / round )
Strength
5×5 DB bench press AHAP
Rest 2:00-3:00
Finisher
2 rounds
1 set of BMU
Row 500m
1 set of C2B
Row 500m
1 set of pull ups
Row 500m
