Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Every 90 seconds, for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% of 1-RM
Reset the barbell every time on the floor…do not perform these touch and go.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.