Metcon:
With a partner
Accumulate 75 Bike Cals
50 Synchro Thrusters
Accumulate 100 Row Cals
50 Synchro Burpee Box Jump Overs
Accumulate 500 Jump Ropes
50 Synchro Snatches (same barbell weight as Thrusters)
Accumulate 1 mile of running
-No Rx standard for weight, box height, or jump rope type.
-Athletes pick their weights, heights and SU or DU
-For accumulated work, one athlete works, one rests, switch whenever
-For synchro work, athletes must just be on the same rep as one another
-No Cap

Accessory Work:
Every 1 min for 20 mins, alternating between
16/12 Row Calories
12 Snatches 85/65lbs
14/11 Ski Erg Calories
12 Lateral Bar Burpees

Mobility:
3 min tricep smash per side