A. GENERAL (4:00)
Team warm up
You go I go, 4 total rounds
1 minute machine while other partner is performing:
Amrap of 5 medicine ball squats + 5 Medicine ball sit-ups

B. MOBILITY / ACTIVATION (2:00)
Barbell Front Rack Rotations
1:00

Beat Swings
2 x 3-5

C. SPECIFIC (10:00)
Grab all equipment: Medicine Ball, Barbell, Plates, Dumbbells, Kettlebells
—-
Push Press
5 Shoulder press
5 Tempo & Pause Push Press
Ramp up to workout weight in 2-3 sets
—
Kettlebell Swings
2 x 3-5 Reps
Wall Balls
2 x 5 Wall balls
—
Toes to Bar
2 x 3-5 Hanging Knee Raises / Leg Raises
3-5 Toes to BAr
—
Dumbbell Hang Cleans
2 x 3-5 Reps

A. GENERAL (4:00)
Team warm up
You go I go, 4 total rounds
1 minute machine while other partner is performing:
Amrap of 5 medicine ball squats + 5 Medicine ball sit-ups

B. MOBILITY / ACTIVATION (2:00)
Barbel Front Rack Rotations
1:00

Beat Swings
2 x 3-5

C. SPECIFIC (10:00)
Grab all equipment: Medicine Ball, Barbell, Plates, Dumbbells, Kettlebells
—-
Push Press
5 Shoulder press
5 Tempo & Pause Push Press
Ramp up to workout weight in 2-3 sets
Toes to Bar
2 x 3-5 Hanging Knee Raises / Leg Raises
3-5 Toes to Bar
—
Wall Balls
2 x 5 Wall balls
—
Burpee Over Partner
Practice set-up 2 x 2-4

For time

21-15-9
Push Press @ 135/95 lbs
Kettlebell Swings @ 70/53 lbs

1000/800m Row / Ski / Run / Bike 2000m*

21-15-9
Wall Balls 20/14 (RX+ 30/20)
Toes to Bar

1000/800m Row / Ski / Run / Bike 2000m*

21-15-9
Double Dumbbell Hang Power Cleans @ 50/35 lbs
Burpee over Dumbbell

1000/800m Row / Ski / Run / Bike 2000m*

Score:Time
TC: 26 mins
KG: 60/43, 32/24, 9/6, 22.5/15
BEG: 30/20, 12/9, 6/5, 11/7.5

Scaling options
Beginner
15-12-9
Push Press @ 65/45 lbs
Kettlebell Swings @ 26/18 lbs
- 750/500m Row / Ski / Run / Bike 1600/1000m ( or 3:00)
15-12-9
Wall Balls 14/10
Hanging Knee Raises
- 750/500m Row / Ski / Run / Bike 1600/1000m ( or 3:00)
15-12-9
Double Dumbbell Hang Power Cleans @ 25/15 lbs
Burpee Step over Dumbbell
- 750/500m Row / Ski / Run / Bike 1600/1000m ( or 3:00)

Intermediate
21-15-9
Push Press @ 115/75 lbs
Kettlebell Swings @ 70/53 lbs
- 1000/800m Row / Ski / Run / Bike 2000m*
21-15-9
Wall Balls 16/12
Leg Raises (or 15-12-9 Toes to Bar)
- 1000/800m Row / Ski / Run / Bike 2000m*
21-15-9
Double Dumbbell Hang Power Cleans @ 35/20 lbs
Burpee over Dumbbell
- 1000/800m Row / Ski / Run / Bike 2000m*

You go I go 3000m Row / Run

Into
10 rounds of
10 Push Press 135/95 lbs
10 Toes to Bar
10 Wall Balls @ 20/14 lbs
10 Burpees over Partner

Score: Time
TC: 32 minutes
KG: 60/43, 9/6, Beg: 30/20, 5/4, Int: 52/35, 7/5

Scaling Options
Beginner
10 rounds of
8 Push Press @ 65/45 lbs
8 Hanging knee raises
8 Wall Balls @ 12/8 lbs
8 No Push up Burpees over Partner

Intermediate
10 rounds of
10 Push Press @ 115/75 lbs
10 Swinging Leg Raises
10 Wall Balls @ 16/12 lbs
10 Burpees over Partner

Take 5-10 minutes to cool down & stretch out

Goal: COOL DOWN