500 m row or 400 m run
Partner Row, Tabata style for 1500 meters
10 minutes to setup your station, warmup each movement, and work on a skill.
Open athletes: Three rounds, use 35/25lb dumbbells.
Everyone else: Four rounds
20 Ball Slams, 30/20
20 Alternating DB snatches 50/35
20 Weighted Lunges 50/35 DB. (front rack)
5 rounds of:
20 Wallballs 20/14
20 Alternating DB snatches 35/25
20 Weighted Lunges 35/25 DB. (front rack)
Lift and Skill:
Your choice, spend 10 minutes to work on at least two of your worst movements.