Teams of 3
For Time:
50x Syncro Pull Ups (2 person)
50x Syncro Push Jerk (2person one on Barbell one on Plate)
40x Syncro Chest to Bar (2 person)
40x Syncro Power Clean (2person one on Barbell one on Plate)
30x Syncro Bar Muscle Up (2 person)
30x Syncro Front Rack Lunge (2person one on Barbell one on Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Day 1: 100m Run
Day 2: 2 Box Jumps
Day 3: 3 Wall Balls
Day 4: 4 Dumbbell Snatch
Day 5: 5 Push Ups
Day 6: 6 KB Swings
Day 7: 7 Squats
Day 8: 8 Plate Push Press
Day 9: 9 Sit Ups
Day 10: 10 Burpees
Day 11: 11 Power Clean
Day 12: 12 Tire Flips
40min Cap
