Train

1) 3 x 8 Barbell Bent Over Row
*Pause 1 Second at Top and Bottom

2) CC Event 2 (30 Min. Time Cap)

Buy In: 1000m Run (together)
then …
Partner 1 completes 30 T2B + Partner 2 completes 30 KB thrusters (53/35) and 30 Russian KBS
then …
Partner 1 completes 30 C2B + Partner 2 completes 30 KB Thrusters (53/35) and 30 Russian KBS
Buy Out: 1000m Run (together)

Stimulus

1) Build in weight over the 3 sets. Once hinged at the hips, pull bar back into the hip crease while squeezing the shoulder blades together. Focus on keeping the traps down and engaging the lats to avoid having the shoulders ride up into the ears.

2) Scaled Version: Both partners perform a 1K run or 3000m Bike together. Then with one partner working at a time, complete 50 Knee Raises, 50 KB Thrusters, 50 Russian KB Swings, and 50 Ring Rows. Partition the sets of 50 however you like in manageable, quick sets for each person. Once finished all four movements, head back out together for a final bike or run.

RX: Complete the run together. Once done, partners work simultaneously to complete their separate tasks. Once both are done the first round, move on to the second piece and perform the same. Choose wisely who you want to complete the T2B and the C2B as only one person has to do each, but both have to complete the thrusters and the KBS.

Extra Credit
Strict Dips: 4 x Max reps to fatigue