1) WARM-UP:

Coach’s choice

2) Teams of 4 for both MetCons

AMRAP 15:

*Waterfall pairs

18 x T2B (Scaled Knee Raises) *one person working, one resting

9 x Synchronized Burpees

16 x Hang Power Snatch @75/55 (Rx+ 95/65, Scaled 45/35) *one person working, one resting

8/6 x Calorie Ski/AAB (Alternate rounds with partner)

—5 to 10 min rest—

3 Rounds for Reps: Pairs at stations

1 min Max Pullups (Rx+ C2B, Scaled Band or Ring Rows)

*one person working, one resting

1 min Max Row and Air Squats

*one person rows the entire minute, one person performs air squats the entire minute

1 min Max KB Swings @53/35 (Rx+70/53, Scaled 35/26)

*one person working, one resting

1 min Max Row and Air Squats

*one person rows the entire minute, one person performs air squats the entire minute

1 min REST