50 Synchro Candle Sticks
50 Synchro Superman’s
50 Synchro Deadlift – 135#/95#
50 Lateral Hops Over Bar (each), while partner holds deadlift
50 Archer Ring Rows (total), while partner holds deadlift
50 Synchro Burpees over Bar
50 Cal Row/Bike or Ski, one working at a time

Coach’s notes:

Post time to complete to comments.

A.  Spend 15 minutes working to a heavy squat snatch.

B.  10 Rounds for time of:

1 Power Snatch – 145#/95#
3 Overhead Squats

Coach’s notes:

Post loads for A and time to complete B to comments.

100 Bottoms Up Kettlebell Hot Potato Toss (50/hand) – choose your weight
100 Med Ball Overhead Walking Lunges (50/leg) – 20#/14#
100 Single Arm Alternating Kettlebell Swings – Choose your weight
100 Box Step Overs
1000m Row

Coach’s notes:

Post time to complete to comments.

Shoulder Press – 3, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

21, 15, 9 rep rounds for time of:

Deadlift – 275#/185#
Strict Ring Dips

Coach’s notes:

Post time to complete to comments.

In partners complete:

500 Double Unders total, working one at a time
80 Synchro Toes to Bar
12 Rope Climbs total, working one at a time
80 Synchro Up/Downs
500 Synchro Single Reverse Unders

Coach’s notes:

Post time to complete to comments.

8 rounds for time(s) of:

Row (or Run) 200m every 4:00

Coach’s notes:

Post time per set and total working time to comments.