A. 3 sets of:

A1. 6-8/6-8 Stationary reverse Front Rack Lunges

A2. 20m Heavy Farmers carry

B. In Teams of 2, for time:

A does 400m Row + 15 Burpees over the Rower

B is resting

B does 400m Row + 15 Burpees over the Rower

A is resting

A does 300m Row + 10 Burpees over the Rower

B is resting

B does 300m Row + 10 Burpees over the Rower

A is resting

A does 200m Row + 5 Burpees over the Rower

B is resting

B does 200m Row + 5 Burpees over the Rower

A is resting

16.30 Weightlifting

A. Hang snatch

A.1 Establish your daily 1RM in hang snatch.

A.2 Do five additional singles at 90%.

A.3 Do five additional doubles at 80%.