Complete in teams of 2

For time:
50 Row Calories
50 Box Jump Overs, 24/20 in
50 Deadlifts, 180/120 lbs
50 Partner Wall Balls, 20/14 lbs
50 Synchronized Push-ups
50 Partner Wall Balls, 20/14 lbs
50 Deadlifts, 180/120 lbs
50 Box Jump Overs, 24/20 in
50 Row Calories

Goal: Sub 21 minutes

This workout has you sharing reps evenly except for the push-ups which are to be done synchronized. Each athlete will do 25 reps to complete a total of 50 reps. Sandwiched in the middle of this workout are 50 synchro push-ups. Athletes will perform this by showing full extension at the top of each push-up at the same time. Athletes should break each movement into sets that are appropriate for them and allow both partners to move at a steady pace. The deadlift should be done at a light load and allow for bigger sets. Athletes can each have their own barbell if needed.

Post Work
3 rounds for quality of:
8ea [ 1 Single Leg Balance + 1 Banded Row ]
8 Ring Glute Walk Outs
Flutter Kick, 30 secs

Accessory work today involves a variety of movements that are focusing on the posterior chain and midline. The single-leg balance + banded row should have you using a band tension that allows you to maintain control. The ring glute walk out should be done with control with a focus of time under tension.