Prep
2 Sets
Side Plank Twist x 10 per side
Banded Squat x 10 reps with pause at bottom
Pike Leg Lifts x 6-8 reps
Banded Monster Walk x 10 step forward / 10 step step back

Essentials:
A.
4 Sets
Band Between Knee Barbell Hip Thrust x 8 reps
Build to a heavy
Rest 30 sec
Single arm plank or Knee Tuck x Max working time in 30 sec
On the 3 min Marks

B.
Teams of 3-4 people
For Time:
Synchronized Ring Pulls x 30 reps
Synchronized Back squat x 40 reps
Synchronized Box jump/step over x 30 reps
Synchronized Power Snatches x 20 reps
Burpee C2B pull up x 10 reps (one person working)
Synchronized Knee raises x 50 reps
Synchronized Front squat x 40 reps
Synchronized dual DB Box step over x 30 reps
Synchronized Power cleans x 20 reps
Burpee Bar MU x 10 reps (one person working)
*15min cap

C.
Mobility
Seal x 2 min
Frog x 2 min
Pretzel x 2 min per side

Fitness:
A.
4 Sets
Band Between Knee Barbell Hip Thrust x 8 reps
Build to a heavy
Rest 30 sec
Knee Tuck or L-Sit x Max working time in 30 sec
On the 3 min Marks

B.
Teams of 3-4 people
For Time:
Synchronized Ring Pulls x 30 reps
Synchronized Back squat x 40 reps 95/65
Synchronized Box jump/step over x 30 reps 24/20
Synchronized Power Snatches x 20 reps 95/65
Burpee C2B pull up x 10 reps (one person working)
Synchronized Knee raises x 50 reps
Synchronized Front squat x 40 reps 95/65
Synchronized dual DB Box step over x 30 reps 24/20 35/20
Synchronized Power cleans x 20 reps 95/65
Burpee Bar MU x 10 reps (one person working)
*15min cap

C.
Mobility
Seal x 2 min
Frog x 2 min
Pretzel x 2 min per side