30 min Team Sprints

3 Rounds

400 M

40 GTO (C&J or Snatch 5-10 TNG)

40 Sync Air Squat

2 Rounds 

300 M

30 Front Lunges (Barbell)

30 Sync Alt V-ups

2 Rounds

200 M

20 Pushpress

20 TTR

3 Rounds

10 Overhead Squat  (every other)

10 Sync Burpees over bar