Kettlebell/Function:

A.)KB Front Squats – 5×5

– Pause 1st rep 3 sec.

*Inbetween sets – Pull ups or Ring Rows.  Strict

B.) 4 rounds w/partner

Partner 1 rows 400 m while

Partner 2 does

AMRAP

30 DU

8 DB/KB Snatch (4L/4R)

Alternate so each partner rows 400m 4x

Perform/RX

A.) Front Squats – 5×3 @85%

– Pause 1st rep 3 sec.

*Inbetween sets – Pull ups

3-5 reps Strict

or

5-8 reps kipping

B.) 4 rounds w/partner

Partner 1 rows 400 m while

Partner 2 does

AMRAP

30 DU

8 DB/KB Snatch (4L/4R)

Alternate so each partner rows 400m 4x

Compete

A.) Front Squats – 5×3 @85%

– Pause 1st rep 3 sec.

*Inbetween sets – Pull ups

10 strict C2B pull-ups

B.) 4 rounds w/partner

Partner 1 rows 500 m while

Partner 2 does

AMRAP

30 DU

8 DB/KB Snatch (4L/4R)

Alternate so each partner rows 500m 4x

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