Warm Up

2 Rounds

- 10 DB snatches

- 4 rope pullups

- 5 kip swings + 5 TTB

- 3 of 3 position push-ups

Conditioning (3 Parts)

Part 1 - 10 min (partner) "I go, you go"

- max distance row (rotate every 250m or 500m only)

*every 1000m row (1000, 2000, 3000, etc...) complete 5 rope climbs

**every 1000m starting at 500m (500, 1500, 2500, etc...) complete 75ft dual front rack KB carry @ 53/35 (each)

- rest 2 min -

Part 2 - 10 min (individual)

*buy-in...30 burpees to a 6" target, every 10 burpees complete 2 wall-walks

-then-

AMRAP

- 20 air squats

- 15 TTB

- 10 HR push-ups

- rest 2 min -

Part 3 - 10 min (partner) "I go, you go"

- 15/12 cal bike

- 12 DB snatches @ 70/50

*partner must hold dumbbell while partner completes calories on bike (holds can include: front rack, suitcase, or goblet hold...the dumbbell can't rest on your shoulder)