Work up to heavy set of 5 overhead squats- use racks
One set 5 overhead squats every :90 for 18:00 (12 sets):
Build in load across sets.
Teams of 2 or 3.
Complete for time:
-50 kettlebell swings (54lbs/35lbs)
-60 cal air dyne /500m row
-30 overhead squats (95/65lbs)
* teammate 1 completes 50 kb swings, and teammate 2 may start swings when teammate 1’s kb swings are completed, airdyne/row must be completed by teammate 1 for teamate 2 to start row, soo forth)
50 kettlebell swings (54lbs/35lbs)
60 cal airdyne/ 500m row
30 overhead squats (95/65lbs)