Teams of 3
Warmup
30″ Spiderman L
30″ Inchworms
30″ Spiderman R
30″ Air Squats
WEIGHTLIFTING
16′ to find a heavy rep of complex:
2 Hang Snatch + 1 Overhead Squat
Into:
Max Set Squat
Score = Reps x Weight x BONUS
Bonus:
Back Squat x 1
Front Squat x 1,2
Overhead Squat x 1,4
1 athlete works at a time
Timecap: 16′
WOD
2 Work, 1 Rest switch athletes whenever you want
12 Rounds for time
9 Synchro Wallballs (6/9)
6 Synchro Shoulder to overhead (70/45)
3 Bar Muscle Ups / 3 Devil Presses
TIMECAP: 16′