For Time : Time cap 28min

2500m RUN TOGETHER

300 DU TOTAL

90 WallBall Ping Pong @9kg

60 Hang KB/DB SNATCH SYNCHRO @24/22.5 Kg

16 LEGLESS ROPE CLIMB TOTAL

For Time : Time cap 14min

Each Athlete complete :

9 Ring MU

9 Squat Snatch @60

7 Ring MU

7 Squat Snatch @60

5 Ring MU

5 Squat Snatch @60

From 14 To 18min :

AMREP Shoulder To Overhead* @60kg

*Partner Ring Hang Hold

IN A WINDOW OF 9’ (FOR MAX WEIGHT) :

UNBROKEN COMPLEX :

• 3 CLEAN
• 2 FRONT SQUAT

For Time : Time cap 12min (PARTITION AS YOU WANT)

100 CHEST TO BAR SYNCHRO

30 DEVIL DBALL ON SHOULDER SYNCHRO @50Kg

For Time : No Time Cap

CASH IN : 600m RUN TOGETHER WITH KAYAK TO THE BEACH

Then 4 Rounds :

P1 : 700m/600m Kayak

P2 : 1200m RUN

P2 : 700m/600m Kayak

P1 : 1200m RUN

P1 : 700m/600m Kayak

P2 : 1200m RUN

P2 : 700m/600m Kayak

P1 : 1200m RUN

CASH OUT : 600m RUN TOGETHER WITH KAYAK TO THE FINISH LINE

AMRAP 11’ (RELAY) :

10/7 CAL ECHO BIKE

7 BOX JUMP OVER

5 THRUSTERS @50 Kg

FOR TIME (15’) :

15 Burpees Over The Worm Synchro

3 Rounds Of Worm DT :

12 Worm Deadlift

9 Worm Hang Clean

6 Worm Shoulder To Overhead

5 x 9m Hand Stand Walk  UNBROKEN TOTAL

15 Burpees Over The Worm Synchro

2 Rounds Of Worm DT :

12 Worm Deadlift

9 Worm Hang Clean

6 Worm Shoulder To Overhead

5 x 9m Hand Stand Walk  UNBROKEN TOTAL

15 Burpees Over The Worm Synchro

1 Round Of Worm DT :

12 Worm Deadlift

9 Worm Hang Clean

6 Worm Shoulder To Overhead

5 x 9m Hand Stand Walk  UNBROKEN TOTAL