10 rounds (5 each)

7 Pull Ups 

3 Burpees 

7 Toes to bar 

3 Burpees 

100 M Run  

*Partners do an entire round by his/herself

Rest 2 Minutes, then

5 Rounds (split however you want)

20 Double DB Shoulder to Overhead 

20 Double DB Hang Cleans 

20 Single DB Sit Ups 

20/16 Cal Row 

*32 Minute Cap


Part 1 is meant to be all-out intensity from the start, where as Part 2 will be more challenging than it looks. You will need to break those sets into smaller movements. DB Movements are meant to test stability and efficiency more than speed and strength. Stay ultra focused on coordination and accuracy!