In 7 mins

2 Rounds (1 full round each, YGIG)

10 Dumbbell Snatch

8 Pull-ups

6 Shuttle Runs

Then in remaining time MAX DISTANCE ROW

8 Minutes for both athletes to establish 1RM Complex of:

Deadlift + Hang Clean + STOH

(Time split however)

6 Minute AMRAP

10 Synchro Box Step up (24/20)

20 Wall Balls (6/3)

30 Single Skips

(Wall Balls and Skips are split however)

6 Minute AMRAP

10 Synchro Box Jump (24/20)

20 Wall Balls (9/6)

30 Double Unders

Wall Balls and dubs are split however)

30 Snatch (twice)

RX 50/35

Scaled 40/25

Reps split however... SPRINT

Max Echo Bike Kcals in 5 mins

1 partner works, other holds wall sit. 

Wall sit drops, bike stops

In 7 mins

2 Rounds (1 full round each, YGIG)

10 Dumbbell Snatch

8 Pull-ups

6 Shuttle Runs

Then in remaining time MAX DISTANCE ROW

8 Minutes for both athletes to establish 1RM Complex of:

Deadlift + Hang Clean + STOH

(Time split however)

6 Minute AMRAP

10 Synchro Box Step up (24/20)

20 Wall Balls (6/3)

30 Single Skips

(Wall Balls and Skips are split however)

6 Minute AMRAP

10 Synchro Box Jump (24/20)

20 Wall Balls (9/6)

30 Double Unders

Wall Balls and dubs are split however)

30 Snatch (twice)

RX 50/35

Scaled 40/25

Reps split however... SPRINT

Max Echo Bike Kcals in 5 mins

1 partner works, other holds wall sit. 

Wall sit drops, bike stops

In 7 mins

2 Rounds (1 full round each, YGIG)

10 Dumbbell Snatch

8 Pull-ups

6 Shuttle Runs

Then in remaining time MAX DISTANCE ROW

8 Minutes for both athletes to establish 1RM Complex of:

Deadlift + Hang Clean + STOH

(Time split however)

6 Minute AMRAP

10 Synchro Box Step up (24/20)

20 Wall Balls (6/3)

30 Single Skips

(Wall Balls and Skips are split however)

6 Minute AMRAP

10 Synchro Box Jump (24/20)

20 Wall Balls (9/6)

30 Double Unders

Wall Balls and dubs are split however)

30 Snatch (twice)

RX 50/35

Scaled 40/25

Reps split however... SPRINT

Max Echo Bike Kcals in 5 mins

1 partner works, other holds wall sit. 

Wall sit drops, bike stops

In 7 mins

2 Rounds (1 full round each, YGIG)

10 Dumbbell Snatch

8 Pull-ups

6 Shuttle Runs

Then in remaining time MAX DISTANCE ROW

8 Minutes for both athletes to establish 1RM Complex of:

Deadlift + Hang Clean + STOH

(Time split however)

6 Minute AMRAP

10 Synchro Box Step up (24/20)

20 Wall Balls (6/3)

30 Single Skips

(Wall Balls and Skips are split however)

6 Minute AMRAP

10 Synchro Box Jump (24/20)

20 Wall Balls (9/6)

30 Double Unders

Wall Balls and dubs are split however)

30 Snatch (twice)

RX 50/35

Scaled 40/25

Reps split however... SPRINT

Max Echo Bike Kcals in 5 mins

1 partner works, other holds wall sit. 

Wall sit drops, bike stops