Part 1 (15 mins.):

5×5 Thrusters, work to heaviest set of 5 reps

Perform 5 Weighted GHD Back Extensions after each set of 5 Thrusters (35/15)

Part 2 (To be done as a group):

5 min. Partner Thrusters (95/65); Switch every 5 reps. One partner works at a time. Each partner may have a bar but only one can work at a time. While one partner works, the other holds straight-arm plank position.

Part 3:

Divide into 4 groups.

Row for time. As a team, must row 3000m. Switching athletes every 250m.