W.U - in pairs: AMRAP 5 minutes of Banded bear walk, then 2 Rounds of: 10 banded GM + 10 Ring Rows
Underhand Bent Over Rows
1. Find Challenging weight for 5 reps.
2.Every 2 minutes for 10 minutes perform 5 reps.
21-15-9 reps (ip pairs) of:
Deadlift 100/70 kg
* 50m Wallball On chest Carry between rounds (Pass Wallball at the 25m mark)
A begins with 21 DL while B begins with 21 BJ. when both finish - they switch and then A does 21 BJ and B does 21 DL. do the same for the 15 ang 9 reps rounds.