For time:
Partner Run, 400 m or 500m row
30 Up Down Jumping Pull-ups
Partner Run, 400 m
60 Dumbbell Snatches, pick load
Partner Run, 400 m
30 Dumbbell Clean & Jerks, pick load
Partner Run, 400 m
Time cap: 30 mins Runs are together — everything else is split.
Post Workout pump
3 rounds
10 tuck ups or v-ups
10 French Press
10 Zottman Curls
10 Russian Twists