Warm-up
Partner Up!
P1: 500m Row @ 2K Pace
P2: AMRAP
5 Strict Toes to Bar/Leg Raises
10 Box Jumps w/ Step Down
15 Sit Ups
Switch
Strength (15 minutes)
Snatch
2×3 @ 75%
2×3 @ 80%
1×3 @ 85%
1×3 @ 90%
WOD
In 20 Minutes Complete
2000m Row
In the remaining time AMRAP
1 Rope Climb
10 Toes to Bar
15 Box Jumps
20 Sit-ups
ADV- Legless rope climbs, 15 GHD sit-ups
Report 2k row time and rounds for the workout
Extra Work
5 Rounds
5 Defecit Deadlifts
10 defecit strict handstand push-ups
-Scale to 5 hspus if needed. If unable to complete any deficit handstand push-ups complete them to a deficit