241012

For time:

– RX –
For time with a partner:
100 overhead plate lunges (25/45 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (25/45 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 overhead plate lunges (25/45 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.

– INTERMEDIATE –
For time with a partner:
100 overhead plate lunges (15/25 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (15/25 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 overhead plate lunges (15/25 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.

– BEGINNER –
For time with a partner:
50 overhead plate lunges (10/15 lb)
40 burpees to a plate
:40 accumulated hang from a pull-up bar
800-m weighted run together (10/15 lb)
:40 accumulated hang from a pull-up bar
40 burpees to a plate
50 overhead plate lunges (10/15 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.

– MASTERS 55+ –
For time with a partner:
100 overhead plate lunges (15/25 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (15/25 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 overhead plate lunges (15/25 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.