3 Rounds:
9 C2B Pull-Ups [P2 holds BB/DB front rack] / LEVEL 1: Sync Push Ups
22 Shared Cleans
300m Team Run / LEVEL 1: 200m run
3 Rounds:
9 Sync Squats (one air squat, other w/ BB/DB front squat)
22 Shared Shoulder to Overhead
300m Team Run / LEVEL 1: 200m run
3 Rounds:
9 Sync Burpees
22 Shared Clean and Jerks
Cash-Out: 800m Team Run / Level 1: 500m Team Run
65/45kg barbell
• Chin over bar Pull-Ups
• 50/35kg Barbell or Double Dumbbell @ 25/15
• Sync Push ups / Knee Push Ups
• Half Burpees / Up Downs / Jumping Jacks 2x
• 40/25kg Barbell or double DB @ 15/10
• Sync Squat: one person air squat, two with barbell/DB front squat
• Barbell Work: 2 people working at the same time, 1 BB and 1 DB OR 2x on DB
3 Rounds:
9 C2B Pull-Ups [P2 holds BB/DB front rack] / LEVEL 1: Sync Push Ups
22 Shared Cleans
80 bar or DB hops together/ L1: 50 hops or step over
3 Rounds:
9 Sync Squats (one air squat, other w/ BB/DB front squat)
22 Shared Shoulder to Overhead
80 bar or DB hops together/ L1: 50 hops or step over
3 Rounds:
9 Sync Sit-ups
22 Shared Clean and Jerks
Cash-Out: 60 sync burpees / Level 1: 40 sync burpees
65/45kg barbell
Run in the rain 800m & 300m [RX+]
• Chin over bar Pull-Ups
• 50/35kg Barbell or Double DB @ 25/15
• Sync Push ups / Knee Push Ups
• Step over
• 40/25kg Barbell or double DB @ 15/10
• Sync Squat: one person air squat, two with barbell/DB front squat
• Hops/Stepover: Replaced with Jumping Jacks if no space
• Barbell Work: 2 people working at the same time, 1 BB and 1 DB OR 2x on DB