A. For time w/ a partner
Partner A rows 1000m/800m while partner B holds FLR
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50 synchro ab mat sit-ups w/ med ball overhead
75 synchro air squats
100 Power Power Cleans @ 115#/75# (must be in sets of 10)
75 synchro air squats
50 synchro ab mat sit-ups w/ med ball overhead
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Partner B rows 1000m/800m while partner A holds FLR
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2