Climb
A. 5 x 2 Snatch (2 sec pause at the knees)
B. 5 x 2 Power Cleans (2 sec Pause at the Knee)
C. In Pairs
1000m Run with 1 Medball
10 Rope climbs shared
60 Wall Balls – shared
25 Sync Pull ups
50 Sync Burpees
200 double unders – shared
1000m Run
Metcon
In Teams of 4
1000-1500m Run with 2 medballs
40 Sync Burpees in Pairs (2 people work while others rest and then swap)
200 Wall Balls – 100 completed with each medball
50 Sync Sit ups – all working together
50 Sync reverse Lunges – all working together
50 Pull ups – Partners can spot – 2 people working at a time
1000-1500m Run
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