All Levels:

 

In teams of two:

For time:

1,6 km Run, then...

50-40-30-20-10 reps of:

Bench presses 155/105 lbs

Front squats

Then...

1500 m Row

 

*** Both partners run 1,6 km. Other work can be split up as needed. ***

 

 

Advanced Class:

 

A. In teams of two:

10 Rounds for time:

15 Power snatches 95/65 lbs

200 m Sprint

***Partners alternate full rounds. ***

 

 B. 3 Rounds for time:

500 m Row

30 Push-ups

30 Deadlifts 135/95 lbs