A1: Deadlift (4 reps @ 3030 x 5 sets )
rest :30
A2: Double arm Hang DB Snatch (10 reps x 5 sets rest 1m30)
start light and build up for all 5 sets if possible

enter weight of heaviest Dumbell used

B. 2 sets for time in teams of 2
500m row each
400m run each

20 min CAP

Work is split evenly