Weightlifting
Every 2 minutes, for 18 minutes (3 sets of each):
Snatch Grip RDL (6 reps @ 4011)
Dumbbell Bench Press (8 reps @ 21X1)
Side Plank (45 seconds per side)
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Metcon
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.