For Time : Time Cap 30min

2000m ROW TOTAL*

*Every 500m : 10/8/6/4 WORM SQUAT

RUN HILL TO THE FLOOR 1

21 – 18 – 15 – 12 – 9 *

CHEST TO BAR SYNCHRO

BURPEES FACING OVER THE PARALLETTE SYNCHRO

*45 DOUBLE KB/DB HANG CLEAN AND JERK SYNCHRO (TO SHARE OUT WHEN YOU WANT)

Kettlebell @2x16 kg

Dumbell @2x15 kg

AMRAP 9’ :

P1 : 7 CAL ECHO BIKE

P2 : 8 SNATCH @35 Kg

P1 : 12 HSPU

P2 : 7 CAL ECHO BIKE

P1 : 8 SNATCH @35 Kg

P2 : 12 HSPU

ETC…Until The End of 9’

FROM 9’ TO 15’ :

1 RM SQUAT SNATCH (For Each Partner)

AMRAP 16’ (Every 2’ x 8)* :

0 - 2’ :

Partner 1 : 300m RUN (With Partner’s 2 Rope)

Partner 2 : 10 Pistol Squat (D) + 5 D-Ball On Shoulder + 10 Pistol Squat (G)

ITRT : AMRAP DU (Partner 2 Only) [Partner 1 D-Ball Hold]

2’ – 4’ :

Partner 2 : 300m RUN (With Partner’s 1 Rope)

Partner 1 : 10 Pistol Squat (D) + 5 D-Ball On Shoulder + 10 Pistol Squat (G)

ITRT : AMRAP DU (Partner 1 Only) [Partner 2 D-Ball Hold]

*SWITCH EACH ROUND

D-Ball @30 kg 

For Time : Time Cap 15min

4 ROUNDS OF :

18 Thrusters Total @30kg

12 Toes To Bar Synchro

3 ROUNDS OF :

15 Thrusters Total @35 kg

9 Bar MU Synchro

2 ROUNDS OF :

12 Thrusters Total @40 kg

6 Pull Over Total

For Time : Time Cap 21min

40 PLATE GROUND TO OVERHEAD SYNCHRO @2

50m SWIM TOGETHTER

30 PLATE HUG SQUAT SYNCHRO @2

150m SWIM TOGETHER

40 PLATE GROUND TO OVERHEAD SYNCHRO @2

250m SWIM TOGETHTER

30 PLATE HUG SQUAT SYNCHRO @2

50m SWIM TOGETHER

Plate @10kg For Women

AMRAP 12’ (YOU GO I GO) :*

2 FACING BURPEES BOX JUMP OVER

4 KETTLEBELL SNATCH

6 WALL BALL SHOT

*Add 1 Burpee, 1 KB Snatch & 1 Wall Ball After Each Round

Medball @9 kg For Men & 6 kg For Women

Kettlebell @24 kg For Men & 16 kg For Women

For Time : Time Cap 13min

8 x 8m Sled Rope Pull Ping Pong @80 Kg

12 Ring MU Total

8 Shuttle Run Synchro

6 x 8m Sled Rope Pull Ping Pong @80 Kg

12 Ring MU Total

6 Shuttle Run Synchro

4 x 8m Sled Rope Pull Ping Pong @80 Kg

12 Ring MU Total

4 Shuttle Run Synchro

2 x 8m Sled Rope Pull Ping Pong @80 Kg

2 Shuttle Run Synchro