Complete 3 rounds NFT (not for time) of:
10 Russian box step-ups per leg (add DBs each set)
8 Hang squat cleans (add load per round-but keep it relatively light & fast)
8 Single arm DB high-pulls (increase DB load each round as able. 8 per arm)
Rest long enough to increase BS load as able each round.
Complete 3 sets of A1/2:
A1. Front squat 6-8
A2. Strict pull up amrap-1
Rest 2 minutes
In teams of two, with only one partner working at a time, complete as many rounds and meters as possible in 15 minutes of:
Row 250 Meters
(Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 10th slammer.)
Post best FS x 8, total pull-ups and total distance rowed by team in 15 minutes.