Long Distance Relationship

Strength

*with a partner (in their own square, you go I go format)

0-15min
16 rounds for time:
8 Wall Balls 20/14
8 Alt DB Snatch 53/35
*rest remaining time

16-30min, for time:
80 Burpee Box Jumps 24/20
80/60 Cal Assault Bike (105/85 cal Row)
*split as you see fit

MetCon

KINDA EQUIPPED

0-15min
8 rounds for time:
8 Wall Balls 20/14
8 Alt DB Snatch 53/35
*rest remaining time
* WORK REST = 1:1 ie. complete 1 round then rest the same time it took to complete, repeat

For time:
40 Burpee Box Jumps 24/20
40/30 Cal Assault Bike (50/40 cal Row)

BODYWEIGHT / HOUSEHOLD GEAR

0-15min
8 rounds for time:
8 OO Alt Shoulder Thruster
8 OO GTOH
*rest remaining time
* WORK REST = 1:1 ie. complete 1 round then rest the same time it took to complete, repeat

15-fin, For time:
40 Burpee Box Jumps 24/20
40/30 Cal Assault Bike (50/40 cal Row)