WARMUP: merkins. Squats. Swings. Snatches.
THE THANG: Dora with Four different kettlebell complexes while one partner does a static hold.

Round one – 14 rounds of 10 Merkins and 10 swings partner planks until you switch.

Round two – each arm 12 rounds of 2 cleans, one press, 3 front squat. Partner farmer carry hold until you switch.

Round three – each arm 10 rounds of 3 bent row with 2 up right. Partner over head hold until you switch.

Round four – each arm 8 rounds of 3 snatch with one press. Partner front squat hold until you switch.

MARY: mechanical drop set on chest with plyo pushup to regular pushup to single arm chest press to both arm press. Mechanical drop set of bent row to Superman’s.
ANNOUNCEMENTS: some
COT: thankful to be out there.