TEAMS OF 4

Part A)
AMRAP 20 minutes - Waterfall style
25 Sync USA swing@20/12 kg - P1+P2
25 YGIG front squat@43/30 kg - P3+P4
25 Sync lateral bar hops - P1+P2
25 Sync USA swing - P3+P4…

Partners working together may split the front squat reps anyhow.

Part B)
EMOM 12 minutes (31 seconds work each minute)
Min1: Machine Calories - P1
Min2: Double/single under - P2
Min3: Kipping toes to bar - P3
Min4: Burpee - P4

Team members rotate through the minutes.

Part C)
For time
2025m shuttle run in teams of 4

Shuttle run -> Plank -> Rest -> Getting ready to run -> Shuttle run -> Plank…

When the clock hits start two team members are working at the same time: P1 is running 10x10m, P2 is planking. When P1 is done with running he/she starts planking and P2 is resting and P3 starts running. Then P3 is planking, P4 is running and so on.
The plank starts right after the run and has to be hold while team member is running.

Example:
1st round:

Shuttle run 10x10m - P1
Plank - P2
Rest - P3
Rest (getting ready to run) - P4

2nd round:

Shuttle run 10x10m - P4
Plank - P1
Rest - P2
Rest (getting ready to run ) - P3