Warm Up
Every 3 minutes on the minute x 4 rounds
30 second skipping
30 second assisted squat hold
30 second prayer stretch
Remaining time alternating turkish get ups
Strength
Every minute on the minute x 6 minutes
3 gym length sandbag front carry / add 1 gym length each minute
Every minute on the minute x 6 minutes
odd minute russian twists
even minute supermans
WOD
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
max reps overhead squat shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps thrusters shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps front squats shared (135/95)
*share the reps of barbell workout however you’d like