Warm-up

Strength:

Every Minute on the Minute x 10min

1- Dumbbell Bench Press x 8-10 reps

2- Strict Pull-ups x 6-8 reps

These do not have to be unbroken. Make them as difficult as possible. If proficient with 8-10 unbroken reps, then you can add weight.

Conditioning:

No Rx today. Kettlebell swings need to be unbroken. Reduce the calories if they are taking longer than 60sec. If there’s enough equipment, you can use different weights on each movement.

2 person team

As Many Rounds and Reps as Possible in 9min of:

15/12 Row + 20 Alternating Single Arm Russian Kettlebell Swings

Rest 1min

As Many Rounds and Reps as Possible in 9min of: 1

5/12 Row + 12 Sumo Deadlift High Pull with Kettlebell