Metcon:

Today’s partner conditioning is 3 seperate 6 minute AMRAPS of Burpee variations, while one partner is working the other must be holding the Rx’d position for the reps to count. Split reps evenly, and save a few reps in the tank on each set so that you don’t hit fatigue too early. The last recovery AMRAP is performed as a team. For clarity, the Parallel Squat hold should be an active challenging hold position.

“BURPEEPALOOZA” 

0:00-6:00
Burpee Box Jump Overs (24/20)
*One partner completes reps while other partner alternates between Plank and Forearm Plank.

Work can only be completed will a plank is being held.

7:00-13:00
Burpee Wall Balls (20/14)

*One partner completes reps while the other partner holds a parallel squat. Work can only be completed while squat is being held.

14:00-20:00
Burpee Pull-ups

*One partner holds a Reverse Plank while other partner completes reps. Work can only be completed while the Reverse Plank is held.

21:00-27:00
Easy recovery – Bike, Row, Jog etc… Both partners working at the same time. NO more burpees 🙂

– Goal: Each of the first three intervals should be 6 minutes of Hard effort. Split work as desired except for the last recovery AMRAP.

Accessory: Biceps

Reps of:
21-15-9
DB Hammer Curls
Banded Bicep Curls
Rest as needed.