In Teams of 2:

Alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder 2 Overhead #95/#65
20 Burpees
10 Strict Pull Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

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A.1 Bench Press – 5, 5, 5, 5, 5

A.2

8 Rounds
:20 Seconds DB Snatches #50/#35
:10 Seconds Rest
:20 Seconds Handstand Hold
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest

A.3

4 Rounds

10 Ball Slams (Heavy)

30 Ab Mat Sit Ups

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A.1 Back Squat – 5, 5, 5, 5, 5

A.2

4 Rounds

:30 Assault Bike for Calories

:30 Rest

:30 Jumping Lunges

:30 Rest

:30 V-Ups

:30 Rest

A.3

3 Rounds

20 Banded Good Mornings

15 Hip Bridges (w/ Bench)

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A.1 Power Clean – 5, 5, 5, 5, 5

A.2

4 Minute AMRAP

27 Calorie Row
21 Power Cleans #155/1#05
15 Burpee Box Jump Overs 24/20

Rest 4 Minutes

4 Minute AMRAP

27 Calorie Row
21 Power Cleans #135/#95
15 Burpee Box Jump Overs 24/20

Rest 4 Minutes

4 Minute AMRAP

27 Calorie Row
21 Power Cleans #115/#80
15 Burpee Box Jump Overs 24/20

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A.1 Power Snatch – OTM  x 10 x 2 (Start with 50% of 1Rm)

A.2

5 Rounds
15 Power Snatches #75/#55
30 Double Unders/ 60 Singles
250 Meter Row

A.3

3 x 30 Hollow Rocks

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