4 laps or 500 meter row.
@20 yards down and back
BARBELL WARM UP:
15 each side
Single leg Straight leg Dead lift.
Every 1:30 do 7 reps at 50% of your Push Press movement
Thrusters, 95# / 65#
Teams of Two
A: Goes through all of Fran 1st to get their time
B: Goes 2nd through all of Fran and get time.
*Count for each other to finish this workout under 5 minutes. Use less weight and assistance for pull-ups to push the workout to get under 5 minutes.
5 minute Break
Clean, 135# / 95#
After 5 minute Break
Partner A&B can split workout however they want. *Both will complete their own 21 Cleans and 21 Ring dips but can break up the reps however they want.
*Cleans are not a squat.