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


Rest as needed between movements and rounds


Friday, June 7th, 2019 at 10:29 pm / Competitive