Morning Row

500m easy
250m hard
500m easy
250m hard
Rest 3 minutes
5 Rounds
Total: 7500m (5x1500m)

MetCon

“2 Amigos 💑💪” by Brittany Hobbs
In partners with Alana:
AMRAP 8 minutes
10 OH Squats, 65#
10 Box Jump Overs, 20″
10 Pull ups
25 Double unders
6 rounds + 4 reps 

… Rest 3 minutes…

AMRAP 8 minutes
10 Power Snatch, 95#
10 Partner-over-Plank Burpees
10 C2B Pull ups
25 Double unders
4 rounds + 4 reps

… Rest 3 minutes…

AMRAP 8 minutes
10 Power Cleans, 125#
10 Partner Wall Balls, 14# 
10 T2B
25 Double unders
5 rounds + 8 reps

This was a fun workout that I would have loved to do while I was feeling a little fresher. My shoulders are fucked and my hands are raw, but things got better once I warmed up. Strining butterfly CTB was probably the only redeeming factor of my performance.

Lift

Strict Press
4×5+ @ 72.5 + 8

Front Squat
4×5+ @ 130# +10

Accessory

7×3 Strict Box dips + #20 vest – This was not great.

4×10 Lateral Weighted Step-ups, 20″ with 2×35