September 15, 2018

Running clock: Start the clock at the start of A and keep it running till the end of both workouts (A and B)
B will start exactly at 30:00 and will finish at 50:00.
In teams of 2:
A. 8 Rounds for Time:

1. 30 Double-Unders
2. 20/15 Calories of Rowing
3. 10 Burpees

Time Cap: 30 minutes
Synchro burpees This is a sprint relay race style workout. Partner 1 completes a full round, partner 2 joins for the synchro burpees and then partner 2 does the 2nd round with Partner 1 joining for the synchro burpees. Each one, in total, will complete 4 completed rounds. If you finish with less than 30 minutes on the timer you will rest till the start of B (30:00) If you haven't finished by the 30th minute you will stop where you are (score will be total complete rounds + reps of the current round) and you will start B.

In teams of 2:
B. As Many Rounds and Reps as possible in 20 minutes:

• 10 Power Snatches @ 75/55 lbs
• 10 AbMat Sit-Ups
• Run 400 meters

Partner 1 will complete the power Snatches and sit ups, whilst partner 2 is running. After Partner 1 completes the power cleans and the sit ups and Partner 2 completes the race you will switch.