Partner Workout

1 Mile Run (Done in 200m Runs)
*Partner Holds Barbell In Top of Deadlift 185/135#
-Into-
100 Syncro Wall Balls 20/14#
75 Syncro Burpees
50 Syncro Pull-Ups
25 Partner Deadlifts 275/195# (Opp. Sex Teams use 225#)
-Into-
150 Box Jump Overs 20″ (Switch Every 10 Reps)
*Partner Holds Handstand Hold
**Complete In Order
**5 Burpee Penalty If Bar is Dropped before the 200m Run or Drop from Handstand before 10 reps
-Post Time

Optional Workout

#1
7 Minute Amrap
10 Alt DB Snatches 35/25# (1=1)
10 Burpee Over DB
-Rest 3 Minutes-
7 Minute Amrap
10 Single Arm DB Shoulder to Overhead (5 on R/5 on L)
10 Pull-Ups
-Rest 3 Minutes-
7 Minute Amrap
10 Lunge Steps w/ DB (Hold on Shoulder)
10 Wall Balls 20/14#
-Post Reps for Each
**OR**
#2
3 Sets
4x250m Row
*Rest :30 B/T Reps
*Rest 1:30 B/T Sets
(Can Sub 200m Run or 200m Ski or 15 Cals on Bike)