35 minutes

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walk Hold
  • Hollow Body Hold
• Max Toes-to-Bar
  • Slow Sit-ups
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Band Pull Downs

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

• 1600m C2 Row
• 1600m Air Runner

Second Leg – switch every 2 minutes

• 1600m C2 Ski
• 1600m C2 Bike

Final Leg

• 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
• 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

Explosive Repeats

12 min Warm-up

• Warm-up Clean and Jerk
• 400m Run
• Assault Bike recovery.

E3MOM for 24 minutes

• 200m Sprint
• 3 explosive ball squat jumps (50/30)
• 1 clean and jerk (around 75%)
• C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walks
  • Training Bar Press
• Max Toes-to-Bar
  • row at recovery pass
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Ski Erg Recovery Pass

Buy-In (u go I go)

• Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

• 100m Run
• 12/10 Cal Assault Bike
• Max Snatches (75/55)

Buy Out

• 120 combined cals on Assault Bike

E2MOM until you Reach 300 Cal

• 80 cal row
• 70 lunges with wallball (20/14)
• 60 American Kettlebell Swings (53/35)
• 50 box step ups
• 40 wall balls (20/14)
• 30 cal ski-erg
• 20 Toes-to-bar
• 10 strict pull-ups
• 5 heavy Med-ball to shoulder

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb