Warm up :
- 100m machine
- 10 Air Squat
- 20m bear crawl
- 20m walking lunges
- 20m toe touches
Partner Day !
A. For time : (cap 15)
Buy in :
1000m machine
4 Rounds : (you go i go )
- 12 Hang power Snatch
- 12 Wall-ball.
Buy out :
1000m machine
B.Every 3Min x 8 :
AMRAP
- 10/8 Cal Machine
- 4 Burpee box jumps / burpees
* Remaining time max reps of shoulder to overhead
* 3 Min rest
( partner A will do amrap on the first 3mins while partner B rest. Part B will do amrap on the second 3mins while partner A rest and so on. Score is total reps of stoh)
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