turkey hangover

22
Nov

turkey hangover

Teams of 4
*rest 3 mins after each*

For time (20 min cap)
12 x 100m run (each teammate does 3) *2 people can run at a time*
400 DUs (switching every 25)
8 x 200m run (each teammate does 2)
200 Alt DB Snatch (switch every 20)
4 x 400m (each teammate does 1)
100 pull-ups

L1: DUs, 70/50, CTB
L2: DUs, 50/35, Pull-ups
L3: 1/2 attempts, 35/20, jumping pull-ups
L4: Singles, 25/15, Ring rows

…then (at min 23)…

AMRAP 10
10 HSPU
20 DB Squats

2 partners working on AMRAP, 2 partners doing 200m farmer carry (w/DB)
switch when partners finish farmer carry

L1: Deficit HSPU, 70/50
L2: HSPU, 50/35
L3: Pike Pushups, 35/20
L4: Pushups, 25/15

…then (at min 36)…

Within 10 minutes…
Each member completes 2 full rds (8 rds total)
Follow leader style, Partner 2 starts when 1 finishes the DB cleans, partner 1 can proceed as soon as partner 2 finishes cleans

10 (double) DB Cleans
20 Wall Balls
30 KB Swings (russian)
L1: 70/50, 30/20. Black/Blue
L2: 50/35, 20/14, Blue/Red
L3: 35/20, 16/12, Red/Orange
L4: 25/15, 12/10, Orange/Yellow

…then (at min 49)…

6 rounds + Distance row
8 min time cap

2 Partners complete 4 rounds (break up as needed)
while other two partners row as far as possible
9 burpees
6 medball over shoulder

Rowing pair: 1 partner rows as far as possible, other partner holds plank
switch as needed

L1: 150/100
L2: 120/80
L3: 80/60
L4: 60/45 (or slam ball)

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