Partner workout:

Grand Opening at CF Mayhem this Saturday!
Grand Opening at CF Mayhem this Saturday!

3 Rounds – Partners run together, then complete the total reps together (one working at a time) – for example – each does 12 MU, each does 25 wall ball, each round.

Run 800m
24 Muscle-ups
50 Wall ball

— Then —

8 Minute AMRAP
1,1…2,2…3,3… keep going up one rep each round. Partners working at the same time, one on T2B, one on FS.

Front Squat (185/115)
Toes to Bar

— Then — 

One partner working at a time, can’t move to next movement until both are done with the previous movement. Each person does all 30, 20, 15, 10 reps.

30 Shoulder to Overhead (135/95)
20 Walking KB Lunges (holding KBs inside shoulders in front rack position – 53/35)
10 Box Jumps (48/30)
10 Box Jumps
20 Walking KB Lunges
30 Shoulder to Overhead

** If you are doing this individually just cut the reps in half (not the run) on the first workout, just keep moving on the 2nd workout, do all the reps on the 3rd workout 1:1. **