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
Pull-Ups
Rest as needed between movements and rounds