Warm Up
:45 moderate/:15 sprint x 7 min on any machine
Change machines one time if desired
then
3 rounds
7 PVC Passthroughs
7 PVC Overhead Squats
7 PVC Snatch Balance
Strength
Snatch Balance + Snatch every :90 x 12 min
Partner Workout
21 min amrap
14 KB Swings 70/53
14 burpees to target*
*target should be above max reach
T1: modify as needed
T2: as written
T3: every 3:00 stop and do 50′ handstand walk
Durability Work
4 rounds
15 Unbroken Goblet Squats
15 Unbroken Rope Tricep Pressdown (Machine in the backroom)
1 min max cal bike… not a true max. Just hit a strong number and try to get that each time.
Rest as needed between rounds