With a Partner
AMRAP in 20 minutes:
Partner A does 5 pull ups, 10 push ups, 15 squats.
Partner B does the following: dead hang from the rig while partner A completes Pull Ups
plank hold while partner completes push ups
bottom of a squat hold while partner completes squats.
At the end of each round, partners switch roles. Pairs will have the option to scale up: C2B, handstand push ups and pistols.
Rest 2 Minutes:
AMRAP in 10 Minutes
60 Double Unders
60 Abmat Situps
Rest 2 Minutes
4 x 4 of tempo deadlifts alternating between 4010 and 1040 (alternating sets of 4 seconds pull to the hip, 1 second down and 1 second pull to the hip, 4 seconds down)