Metcon (Time)
Bench Press @ 70%
Strict Pull Up
Metcon (AMRAP – Rounds and Reps)
4-Square Suck Fest
7 min AMRAP
2 Teammates Hold while 2 Teammates Synchronize a full round
12 Synchro Alternating Reverse Lunge w/ barbell in the Front Rack @ 115/75
9 Synchro Hang Power Clean
6 Synchro Shoulder to Overhead
– Holds are Front Rack, Hang, Overhead

1-Mile Run (Time)
Max Effort 1-Mile Run

after a 1-minute rest, your team of 4 will run to McKrackens gym and back – approximately 1 mile.
With time remaining in class:
– Core Work, coach’s choice