Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!

Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg

Front squat

4 x 3 @ 80+%, go every 3:00

Front Squat 1RM

AMRAP10:
10 db alternating snatch
30m dual db OH-walk
30sec wall sit
10cal bike erg

10 Minutes Row @ HR Zone 1-2
5 Minutes Row @ HR Zone 3-4
10 Minutes Ski @ HR Zone 1-2
5 Minutes Ski @ HR Zone 3-4
10 Minutes Echo Bike @ HR Zone 1-2
5 Minutes Echo Bike @ HR Zone 3-4

2 Rounds.

Bench Press 1 RM

OHS 1x90% + 5x5x75%

Weighted Pull-Up 1RM

OPTION COOL DOWN
FOR RECOVERY
2:00 Olympic Wall Sit
2:00 Foam Roll Lats.
1:00/1:00 Pigeon Pose
10 Slow Alt. Scorpions

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean

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clean 6 set find daily max

6x every 2min

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