May 2, 2026
- Apr 25
- 1 min read
[TEAMS OF 2]
4 Rounds
20 Cal Bike/28 Cal Row (Split)
40 Box Jumps (Split)
400M Run/100M Farmer Carry (Together)
20 Synchro Front Rack Reverse Lunges/Weighted Box Step Ups
Time Cap: 30 mins
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See AllPart 1 3 Sets 5 Bench Press Aim for ~75-80% of 1RM Rest 20 Secs 3 Med ball Chest Passes Rest 2-3 Mins Between Sets Part 2 AMRAP 15 5 Strict Pull-ups/Inverted Row/BB Row 10 Push-ups/Deficit/Elevated
5 x AMRAP 3 15 Sumo Deadlifts/KB 7 Lateral Burpees Over Bar/15 Air Squats 200M Run/250M Row/550M Bike/ 200M Ski Rest 3:00 Between AMRAPs Pick Up Where You Left Off
Part 1 3 Sets 5 Back Squats Aim for ~75-80% of 1RM Rest 20 Secs 3 DB Squat Jumps (Very Light) Rest 2-3 Mins Between Sets Part 2 For Time 90 Skips/Toe Taps/1:15 Machine 18 DB Thrusters/Wallballs 18 K
Post: Blog2_Post
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