1) WARM-UP: 3 Rounds with Partner

10 x MB Situp Pass

10 x Wall Ball Pass

10 x Synchronized Alt. DB Snatch

2) METCONS: Teams of 3

For Time:

500/400m Row Buy-in each

100 x Snatch @95/65 (Rx+ 115/75, Scaled less than or equal to 75/55)

200 x Double Unders (x2 Singles)

100 x Back Squat @135/95 (Rx+ 155/105, Scaled less than or equal to 115/75)

200 x Double Unders (x2 Singles)

*Once the first person completes the row they along with the third person may start working on the 100 Snatch, one person working/one person resting.

*Once the second person completes the row they can start helping the first person with reps while the third person rows, one person working/one person resting

*Once the third person completes the row they can help person one and two with the reps, one person working/one two people resting

—Rest between workouts dictated by coach—

3 RFT:

50 x Wall Balls @20/14 (Scaled 14/10)

75 x KB Swings @53/35 (Rx+ 70/53, Scaled 35/26)

100 x Russian Twists with @25/15 plate (Rx+ 35/25, Scaled 15/10)

*All 3 team members work at the same time, but not on the same exercise