4 SETS FOR QUALITY
15 Cal Bike
15 Ring Rows
15 GHD Sit-ups
15 Cal Row
15 Tall Step-Ups (30/20)

-1:30 Walking Rest b/t Rounds-

7 MIN PARTNER AMRAP
PARTNER 2 Complete…

1 ROUND OF...
20 MB Russian Twists
10 Box Step Ups
10 MB FS Squats
10 MB G2OH

PARTNER 2 Hold any Static Position…
Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

ON A 3:00 RUNNING CLOCK...
Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK...
Accumulate Max Wall Sit