Conditioning:
A) Every 2:00 for 6 rounds
Round 1-4
8/8 one arm dumbbell thrusters + 12 one dumbbell box step up overs
*max. rep straight leg sit ups in remaining time
Round 2-5
12 one dumbbell box step up overs + 16 straight leg sit ups
*max. rep one arm dumbbell thrusters in remaining time
Round 3-6
16 straight leg sit ups + 8/8 one arm dumbbell thrusters
*max. rep one dumbbell box step up overs in remaining time
rest 1:00 between rounds
B) Teams of 2 complete AMRAP in 20 minutes
Athlete A: 12 over the rower burpee
Athlete B: dumbbell/kettlebell farmer's hold
(then rotate)
Athlete A: 15 medicine ball clean
Athlete B: weighted wall sit
(then rotate)
Athlete A: 250/200m row
Athlete B: max. rep shoulder taps
(then rotate)
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