Saturday
Teams of 2
L: 100; S: 150 HRPU
L: 100; S: 150 DB Snatch – L: 30/20; S: 50/35
Run L: 600m; S: 800m – together (or Row L: 750m; S: 1000m or Bike L: 1500m; S: 2000m – at same time)
*Alternate as needed. Cannot move on to next movement until all reps of prior movement are completed.
-Rest until 25:00, then:
AMRAP 10
5 Pullups
10 DB Goblet Squats
15 Double Unders
*Partners alternate full rounds
Sunday
1min Easy Row/Bike/Double Under
1min Hard
30sec Sprint
30sec Easy
20sec Sprint
20sec Easy
10sec Sprint
20sec Easy
10sec Sprint
30sec Easy
*5min total
-then, AMRAP 5
5 Burpees
10 DB Front Squats
10 DB Box Step Ups
-then repeat Bike/Row/DU
-then, AMRAP 5
15 DB Renegade Rows (pushup, row, row = 1)
15 V Ups
-then repeat Bike/Row/DU
-then AMRAP 5
5 Burpees
10 Strict Pullups
15 Abmat Situps
-then repeat Bike/Row/DU