500 m row or 400 m run
10 min alternating EMOM
7 barbell curls, use weight that makes it difficult to complete 6th and 7th reps.
7 Triceps extensions w/DB behind head. Use weight that makes it difficult to complete 6th and 7th reps.
Partner wod, 20 min AMRAP
Partner Row 400, each partner rows a 200 after every round.
5 Power Clean & Jerks (115/75)
7 Box Jump Overs (24/20)
* Both partners row a 200 then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.) One partner works at a time.