8 Rounds for Time
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7 m synchro Dumbbell Mixed Grip Walking Lunges
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10 synchro Weighted Burpee Box Step Up
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7 m synchro Dumbbell Mixed Grip Walking Lunges
switch teams every round
Team: M/F
TC: 22 min
Dumbbell Weight: Recruits 2 x 15/10 kg, Warriors 2 x 22.5/15 kg
Box Height: 60/50 cm
Lunge-Segments: 2 x 3.5m
Standards
Intervals of 3, 4 and 5 min
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Waterfall Relay, for Reps
15 synchro Push Press, MM (DB/BB)
15 synchro Push Press, FF (DB/BB)
parallel Bar Transition each, MM
parallel Bar Transition each, FF
10 Toes to Bar, MM
10 Toes to Bar, FF
-> AMRAP: Max Reps synchro Devil Press, MMFF
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*1 min Rest between the Intervals
Recruits:
DB #15/10
BB #40/25
Transitions: 1,2,3
T2B: scaled (Toes to Bellybutton-Level)
Warriors:
DB #22.5/15
BB #50/35
Transitions: 3,4,5
Let's keep that a secret till the last minutes...