A. Press – 3×4 reps (same weight as last week or heavier).
B. Push press with slow negative (5 sec) on each rep – 3×3 with same weight as A.
C. With a partner:
Row 2000 m, alternating each 500 m
50 ring push-ups – Partition as needed. Scale to regular push-ups.
50 BB squats (empty barbell on one shoulder, and other end of the barbell is on your partner’s shoulder – i.e. you must be synchronized in your squats). If you watched the CF Games the last couple of years, this is similar to the team “Worm” event, which used a big long sandbag rather than a barbell.
30 ring push-ups
30 BB squats with partner.
6 laps partner carry.