Complete in teams of 2:
4 rounds for time of:
Partner 1 do:
Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft
2 Rope Climbs
Partner 2 do:
7 Back Squats, 225/155 lbs
10 Weighted Sit-ups, pick load
Goal: Sub 14 min
A couplet for each partner to complete before changing spots. Don’t rush the front rack carry. It’s ok to walk somewhat quickly but remember that time under tension here is where you get the value out of the movement. The back squat is an annoying load for a set of 7 so adjust accordingly. Down, or up! It should still be a weight you are confident to get 7 reps with while fresh but tough with some pauses by the 4th round. Switch couplets only when both athletes have finished their work. Continue till each athlete has completed 4 full rounds.
R Lateral Med Ball Toss, pick load: 3 x 20 secs / 10 secs
R Paloff Press, pick load: 3 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 3 x 20 secs / 10 secs
L Paloff Press, pick load: 3 x 20 secs / 10 secs
20 secs of work followed by 10 secs of rest for 3 intervals.
Score is the total reps performed in all of the intervals.