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′