20 min AMRAP
200 m run
3 bar MU (sub 6 pullups and 6 ring dips)
6 HSPU
9 dumbbell step ups (35/25)
Then
500m Row (Time)
Partner Double Heavy Nancy and Helen
Both Partners go on the run at the same time
5 rounds
400m Run
30 OHS (115/75) (total for both partners-team total)
then
3 rounds
400m Run
42 Swings (75/55)
24 Pull Ups
100 Wallballs
80 Burpees
60 Ring Rows
50 Thrusters (65/45)
40 Burpees
20 Ring Rows
