PART 1:
8 Minute warmup to a heavy complex
Lifting complex
Every 1’15 x 7
1 Clean + 1 Hang Clean + 1 Front Squat
Part 2
MM: 120 FM: 105 FF: 90 Cal Row
Every 2′ do 6 Synchro Burpee Pullups
Timecap: 12′
3′ Rest
10 Rounds for time
9 Wallballs (6/9)
9 Handstand Pushups
6 DB Hang Squat Snatches (15/25)
6 DB Facing Burpees
3 Synchro Wall Walks
3 Synchro Shuttle Sprints
Every switch happens on the startmat
Timecap: 26′