Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
As a two person team, complete the following:
100 double unders (per person)
50 thrusters (95/65) (per team) P1 does thrusters while P2 holds a plank.
Run 500 meters with 2 sledgehammers (16/10, a sandbag (50/35), and bumper plate (45/25) (per team)
25 dead hang pull ups per person. There must be a half second pause at the bottom or it's not a dead hang.
Sprint 25 meters and do 5 burpees for 250 meters (per person)
50 hang power snatches (75/55) (per team). P1 snatches while P2 wallsits)
250 meter ovrehead ball carry (20/14) (per person)
10 handstand push ups (per person)
Run 400 meters (per person)
Both partners must move from movement to movement as a team.