Buy In: Band Shoulder Complex 10 reps. Mobilize your shoulders/triceps/pecs.
Bench Press: 2x3@60,70%, 1x Max reps@80%
In teams of 3 (ideally):
Athlete A will Row 1000 meters, Athlete B will then complete 50 thrusters, Athlete C will complete 30 pullups
Athlete B will Row, C will thruster, A will do pullups
Athlete C will Row, A will thruster, B will do pullups
Post team time to Wodify. Only 1 athlete works at a time. You don't begin your reps until all reps of the previous set are complete. 20 minute cap.