A) In pairs 10 – 1

 

Back Squats

100/70 70/50 40/30 and stable Dips/ Press Ups

 

Swap after a round, I do 10 BS 10 Dips, you do 10 BS 10 Dips etc

 

It’s a lot of volume so take it easy on the weight, the 10 BS should be do-able unbroken. Pairs don’t need to use the same weight, you can switch the weight while your partner does dips.

 

20min Cut Off

 

B) 10min Amrap

 

10 KB Snatch (5ES) 24/16 16/12 12/8

10 Wall  Ball Shots

10 Plate GTOH 20/15 15/10 10/5