With a partner
Min 00:00-15:00
50 s2oh 115/75
50 toes to bar
50 box-jumps 24/20
50 toes to bar
50 s2oh
*one partner works while other partner accumulates 200 cals on the rower
Min 20:00-35:00
4 rounds
Run 200m
30 wall ball 20/14
*one partner works while other partner accumulates 150 cals on the echo/assault bike
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe