A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups
A: 135#, 155# x2 DL, 53#, 62# x2 Row
B: 5 rounds + 25 reps, 20#, 50# DB
A. 135# DL, 45# Row
B. 4 rds 20#, 40# DB
A.
DL @ 40/50/50 kg,
DB row @ 20.
B. 5 rounds @ 20 lbs medball & 20 kgs dumbell.
Try more for your DB row next time. Use a couple sizes larger than you would press with. I bet you can do it!