WOD:

1) Teams of 2 – 30 minute AMRAP:

Partner A – Max Meters Rowed

Partner B – 8 Burpees + 16 Alternating Dumbbell Snatch 50/35 + 24 Abmat Sit-ups

Partner A starts rowing while Partner B perform one round of the Triplet, once Partner B Finishes, athletes switch station and continue for 30 minutes. Final score is two parts, meters rowed, plus rounds finished of Triplet.

Extra Work:

2) Kettlebell Overhead Carry: 400m for time

Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete.

3) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE