Warm Up

3 rounds

- 3 of 3 push-ups

- 6 RDLs @ 45/35

- 8 box step-ups (alternating)

- 2 shuttle runs

Strength/Skill

- 4 x (8-15) ballistic push-ups

- 4 x 12 SL RDLs (6 each leg)

Conditioning - 16 min

Partner (teams of 2)

Part A - 8 min

- row 1800/1600 meters (as a team)

...while other partner is working on....

AMRAP

- 10 burpees

- 10 suitcase box step-ups

Part B - 8 min

- bike 2.5 miles (as a team)

....while other partner is working on...

AMRAP

- 10 deadlifts @ 135/95

- 2 shuttle runs (down & back = 1)

*rotated as needed between the row and the bike*