07102023

Conditioning:

A) Every 3:00 for 4 rounds

12 one arm dumbbell thrusters

12 straight leg sit ups

12 russian kettlebell swings

12/12 shoulder taps

rest 1:00 between rounds

(start where you left off)

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 12 empty bar muscle clean

Athlete B: wall sit

(then rotate)

Athlete A: 15 plate ground to overhead

Athlete B: dead hang hold

(then rotate)

Athlete A: 250/200m row

Athlete B: plank hold

(then rotate)