Single-arm KB Complex:
AMRAP 5:00/Rest 2:00 x 3
5 swings
5 cleans
5 shoulder to overhead
5 snatches
5 windmills*
Complete full round on one arm, then switch.
Rx weight = 45#/30#
Scale accordingly per movement.
*Use lighter/no weight if you have back/shoulder/flexibility issues. Be smart!
Partner row relay:
250m sprint each
500m sprint each
1000m recovery each
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