241123

For time:

– RX –
3 rounds for time with a partner:
400-m run
30 forward lunges
30 pull-ups

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
20 toes-to-bars

– Run together; split the remaining work evenly.

– INTERMEDIATE –
3 rounds for time with a partner:
400-m run
30 forward lunges
20 pull-ups

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/14 lb) (9/10 ft)
12 toes-to-bars

– Run together; split the remaining work evenly.

– BEGINNER –
3 rounds for time with a partner:
200-m run
20 forward lunges
20 ring rows

Start at 15:00 and go to completion:
3 rounds for time with a partner:
200-m run
20 wall-ball shots (6/10 lb) (8/9 ft)
12 hanging knee raises

– Run together; split the remaining work evenly.

– MASTERS 55+ –
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/20 lb) (9/9 ft)
20 toes-to-bars

– Run together; split the remaining work evenly.

‍