Teams of 2
3 Rounds
2min AB Cals
2min Wall Balls
2min DB devils press 35/20
2min Pull UPS
2min rest

Pull up
Barbell row

7 RDS
9 HR push Ups
6 Front Squats
3 box jump

12 min EMOM
5 HSPU
10 Air Squats + 20 DU

10 min EMOM
150m Run
20 RKBS

Snatch
55% 62%

10 C&j
500m Row
25 Burpees
500M Row
10 c&j

4 Rounds

800m run
25 Pull-ups
50 Pushups
75 Squats

(40 min cap)

Teams of 2
AMRAP 10
Max Distance Row
E2:00 12 Synchro Burpees
-rest 4min-
AMRAP 10
Max Wall Balls
E2:00 15 Synchro KBS
-rest 4min-
AMRAP 10
E2:00 20 T2B

Mad max

50 Strokes ( Rower)
50 UB double KB front Squats
50 strokes
40 UB
50 Strokes
30 UB
50 Strokes
20 UB
50 Strokes
10 UB

Press complex
3 press
2 push press
1 jerk

15 minute EMOM
1) 6+ 4 pull ups + 5 burpees
2) 10 push press
3) 50 DU

For Time:
800m Run
40 Air Squats
then immediately…
3 Rounds
16 American Swings 70/53
12 Goblet Squats
8 Reverse Lunges w/KB
-Unbroken or 200m Run-
into…
40 Air Squats
800m Run

Handstand fun
3×8 Front Squat

3 rounds
5 box jumps
10 Shoulder press
15 Calories