All Levels:


In teams of two

For time:

1500 m Row - While one partner is rowing the other is holding a handstand

300 DU's - While one partner is jumping the other holds a hollow hold

200 Wall ball shots - While one partner is performing the shots the other is working on 200 Burpees



Advanced Class:



4 min. Row

2 min. Wall ball shots

   2 min. Rest

4 min. AB

2 min. Burpees

   2 min. Rest

4 min. Shuttle run

2 min. HS walks


B. EMOM 15 min. (alt.):

10 Strict HSPU

12-16 Pistols

2 Turkish get-ups


C. Strict press: