In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
20 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
20 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
A. Five sets of:
Hang Clean + Clean
Rest as needed
B. Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C. “Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach