Teams of 3:
2 RFT – 35 min cap
200m run (together)
90 Power Snatch 95/65 | 75/55 | 45/35
200m run (together)
90 Box Jump Overs 24/20 | 20″/16″ | Step Overs
200m run (together)
90 Thrusters 95/65 | 75/55 | 45/35
On the barbell and box, only one partner works at a time so really push the pace for the 1:2 work/rest ratio.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
