Warm Up:

5 min Air Runner :20 Fast/:40 walk

5 min 20 Double Under/single under remainder of the minute

A. Teams of Four Athletes

1400 m run and 100 cal bike

100 synchro wallballs M/F Pairs (athletes can rotate as they see fit)

30 synchro clean and jerks 225/155 M/F Pairs*

*rotate in as needed. The non-working M/F pair is farmer holding KB’s(70/53)

B. Partners (class) 25 min AMRAP

50 Renegade Rows 50/35’s

50 Hollow Rocks

50 Step Back Lunge 50/35’s

50 Hollow Rocks

50 Cal Row

C. 5 Rounds for Max Reps

Bench Press 205/135



Warm up: 


Row synchro calories 

Synchro thrusters 45/35

A. Class

B. Same sex pairs

21-15-9 synchro burpee box jumps 24/20

12/7-9/5-6/3 synchro ring muscle up

C. Front Squat

3×3 same weight across

Then 100 Russian KB swings 70/53 in as few sets as possible.

D. 10 round for quality 

5 Strict toes to bar w/:02-:03 lower

10 hip extensions 


warm up: athletes choice

A. In place of class w a partner

72 synchro ttb
Hsw 200’(switch every 20’)
64 back Squats 225/155
Hsw 200’(switch every 20’)
56 burpee box jump overs(switch every 8)

B. Practice legless rope climbs and atlas stones

C. Weakness


Your shoulders will take a beating. NO COMPROMISING ON USING GOOD FORM!

warm up:

with partner 2500m row (alternating back and forth every 250 m)+30/20 muscle ups alternating every 1-4 reps.


15 unbroken shoulder to ovhd 165/115(synchro if partners/same for all sets)

:30 ovhd hold 165/115(1 min hold shared however if partners/same for all sets)

Run 200 m at whatever speed needed to go right back to the Barbell…( both partners)

10 unbroken shoulder to ovhd 165/115

:30 ovhd hold 165/115(no hol

Run 200 m at whatever speed needed to go right back to the barbell

5 unbroken shoulder to ovhd 165/115

:30 ovhd hold 165/115

B. Class

C. IM…

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Warm Up


Synchro Burpee

Synchro Air Squat

A. Power Clean and Jerk to Max

then 4 sets of 5 deadlifts + 1 power clean and jerk at 80%

B. Class

C. with a partner/team if on a team or indi if indi

Waterfall Entry for teams: this will help for timing and strategy if there is waterfall entry at NCC

120 Double Unders

400 m run

40 Wallballs 20/14

30 Pullups

20 Burpees

10 muscle ups(teams actually do 15 but share reps once both arrive here. First person can begin working)

D. If time…

3 sets 15 hollow rocks+15 Ghd situps