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Conditioning:

A) Every 1:30 for 10 rounds death by cal. row + one dumbbell box step ups

3-4-5-6-7-8-9-10-11-12 cal.row (2-3-4-5-6-7-8-9-10-11 cal. row)

3-4-5-6-7-8-9-10-11-12 one dumbbell box step ups

B) Teams of 2 complete AMRAP in 22 minutes

Athlete A: 12 double dumbbell snatch

Athlete B: overhead plate hold

then rotate

Athlete A: 15 kettlebell goblet squat

Athlete B: squat bottom hold

then rotate

Athlete A: 20 medicine ball sit ups

Athlete B: plank hold

then rotate