A. 3 sets:
-front squat x 3
-pendlay row x 12
-hip extension x 15
B1. 3 min amrap in teams of two:
-row x 400m
-thruster x amrap
B2. 4 min amrap in teams of two:
-row x 500m
-dead lift x amrap
B3. 5 min amrap in teams of two:
-row x 600m
-double under x amrap
***take turns with your partner doing each amrap solo. one works while the other rests. combine reps to get team score. no extra rest between each workout. as on athlete ends his/her amrap the other athlete should start.