3 sets not for time:
30m medball bear hug carry
15 light band pull-aparts
+
A. 1 snatch-grip deadlift + 1 snatch pull, 3 x 1 starting @ snatch max and building a bit from there; :10 between movements, 2:00 rest
B. 1-arm DB overhead carry, 3 x 30m/side tough; :60 between sides
+
For time w/a partner, trading off every 500m:
8000m row
OR if working solo:
8 sets:
500m row
2:00 walk rest
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
8 sets:
500m row @ 80% aerobic
2:00 walk rest
+
3 sets:
30m/side bottoms up 1-arm KB overhead carry
Complete
+
A. 375-285-295#
B. 75-75-75
+
All 8 rounds 1:45:0-1:45:06. (All relative)
3 NFT complete
A. 145, 155, 165
B. 45#
500m rows:
1:53.0
1:50.5
1:51
1:51
1:49.6
1:49.3
1:50.3
1:48.8