RX
For time, with a partner:
30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

INTERMEDIATE
For time, with a partner:
30 synchro deadlifts (95/135 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

BEGINNER
For time, with a partner:
20 synchro deadlifts (65/95 lb)
20 synchro bar-facing burpees
200-m run
10 synchro deadlifts
10 synchro bar-facing burpees
200-m run
5 synchro deadlifts
5 synchro bar-facing burpees
200-m run

SKILL WORK
Post-workout:

With a partner:
Accumulate:
4:00 GHD superman hold
– While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest.
– The partner on the GHD can not hold unless the sandbag is off the floor.
– Use a sandbag that allows you to hold for :20-:40 at a time.

your
SCORE

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