WU and strength
On the min for 5 rounds: 20 sec work/20 sec rest
- Handstand hold /walk
- Top of the Pull-up/Ring row hold
- Weighted Plank hold
- Top of the ring dip or push up
- Squat hold against the wall
For Time (with a Partner)
- 500-400-300-200-100 meter Row (x2)
- Partner Kettlebell Rack Hold (2 x 24/16 kg)
5 Burpee penalty for each drop of kettlebells
With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.
Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.