In Partners,
4 Rounds For Time
Run 800 Meters
8 Synchro Back Rack Reverse Lunges
12 Synchro Back Squats

Barbell From Floor
Choose a Load That Challenges You

 

Optional Work
15 Minutes EMOM
Min 1 – Bar Muscle-up x 3-5
OR C2B Pull-up x 10-15
Min 2 – GHD Sit-up x 15
Min 3 – Handstand Pushup x 10-15

Adjust Rep Ranges Based Upon Skill

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