Warm Up

6 min AMRAP

- 1 min bike or row

- 6 kang squats

- 6 tempo push-up box jumps (controlled burpee)

- 6 ring rows

Partner Conditioning - 33 min total

Work: 10 minute

Transition: 1.5 minute 

*1 partner will be on the rower, bike, or box step-ups until all the work is complete as a team. The other will be working through the AMRAP at the same time, switch as necessary. Once the row, bike or box step-ups are complete you may work through the AMRAP as a team splitting reps as necessary.

Part A) 10 min 

*2500m/2200m row*

AMRAP of...

-25 Russian KB swings @ 70/53

-15 box jumps @ 24/20

-45 sec plank hold 

Part B) 10 min

*4/3.5 mile bike*

AMRAP of...

- 15 Power snatch @ 75/55

- 20 GHDSU or medball sit-ups 

- 2 rope climbs

Part C) 10 min 

*100 alt. box step-ups @ 35/20 (1 DB) @ 24/20*

AMRAP of...

- 6 ring rows

- 12 push-ups 

- 24 air squats