For Time : Time Cap 30min

1600m ROW TOTAL*

*Every 400m : 15/12/9/6  SYNCHRONIZED BARBELL GOBLET SQUAT

RUN HILL TO THE FLOOR 1

15 – 12 – 9 – 6 – 3 *

PULL UP SYNCHRO

BURPEES FACING OVER THE PARALLETTE SYNCHRO

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

Barbell @35 Kg

Kettlebell @2x12 Kg

Dumbell @2x10 Kg

AMRAP 9’ :

P1 : 6 CAL ECHO BIKE

P2 : 8 SNATCH*

P1 : 3 WALL WALK

P2 : 6 CAL ECHO BIKE

P1 : 8 SNATCH

P2 : 3 WALL WALK

ETC…Until The End of 9’

*Snatch @25 Kg

FROM 9’ TO 15’ :

3 RM SNATCH Touch & Go (For Each Partner)

AMRAP 16’ (Every 2’ x 8)* :

0 - 2’ :

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

Partner 2 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)

ITRT : AMRAP SU (Partner 2 Only) [Partner 1 D-BALL Hold]

2’ – 4’ :

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

Partner 1 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)

ITRT : AMRAP SU (Partner 1 Only) [Partner 2 D-BALL Hold]

ETC…

*SWITCH EACH ROUND

D-BALL @30 kg

Dumbell @22.5 Kg for the Men & 15 kg for the Women

For Time : Time Cap 15min

3 ROUNDS OF :

18 Thrusters Total @30/20

18 Knee Raises Synchro

18 Parallette Push Up Total

3 ROUNDS OF :

15 Thrusters Total @35/25

15 Knee Raises Synchro

15 Parallette Push Up Total

2 ROUNDS OF :

12 Thrusters Total @40/30

12 Knee Raises Synchro

12 Parallette Push Up Total

For Time : Time Cap 21min

30 PLATE GROUND TO OVERHEAD SYNCHRO @2

50m SWIM TOGETHTER

20 PLATE HUG SQUAT SYNCHRO @2

150m SWIM TOGETHER

30 PLATE GROUND TO OVERHEAD SYNCHRO @2

250m SWIM TOGETHTER

Plate @10kg For Women

AMRAP 12’ (YOU GO I GO) :

6 FACING BURPEES BOX JUMP OVER

8 KETTLEBELL SNATCH

10 WALL BALL SHOT

Medball @9 kg For Men & 6 kg For Women

Kettlebell  @16 kg For Men & 12 kg For Women