10min at a time

Strength

3x10min AMRAP/2min rest

FITNESS

In Team of 2:

10min AMRAP

P1: 200m Farmers Carry 35s/26s

P2: Echo Bike Calories

*switch after every 200m carry

Rest 2min

10min AMRAP

P1: 25 Shoulder to Overhead 75/55

P2: Row Calories

*switch after shoulder to overhead set

Rest 2min

10min AMRAP

P1: 100 Crossovers or 150 Single Unders

P2: Hang from Pull-up bar

*switch after the SUs

*reps only count when partner is hanging

PERF / COMP

In Teams of 2

10min AMRAP

P1: 200m Farmers Carry 53s/35s

P2: Echo Bike Calories

*switch after every 200m carry

Rest 2min

10min AMRAP

P1: 25 Shoulder to Overhead 95/65

P2: Row Calories

*switch after shoulder to overhead set

Rest 2min

10min AMRAP

P1: 100 Double Unders

P2: Hang from Pull-up bar

*switch after the DUs