Warm-up:
EMOM 12, alternating:
a) Row 15 Strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes)
b) 10 Dumbbell or Kettlebell Press, seated on floor, light and controlled
c) 10 Walking Lunges
Strength:
Push Press 3RM, then 90%x3x3
WOD:
With Partner:
Partner A: Row 750m
Partner B: Max Dumbbell Thrusters while Partner A rows, moderately heavy
Switch partners, then repeat at 500m and 250m
Score for this workout is time to completion, minus two seconds for every thruster performed. Recommended Rx’d loads for thrusters are 45#/30#.
TIMECAP: 18:00
Extra Work: Row 5k Time Trial