Synchro Baby
Work Out
5 rounds
200m Partner Relay Run (200/200)
21 Synchro DB Thrusters @22.5/15 KG
200m Partner Row (200/200)
9 Synchro BMU
Scaling Options
Beginner
100m Run
21 DB Thrusters @2xModerate
150m Row
12 Ring Rows/Assisted strict pull-ups
Intermediate
200m Run
21 DB Thrusters @2 x 15/12 KG
200m Row
9 C2B or Jumping BMU
Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …
A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …
Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …