General Warm up:

10  min circuit –
30 high knees
30 butt kicks
5 no-push up burpees
5 inch worms
5 sumo DB deadlifts
5 dumbbell swing
5 kips on pull-up bar

 

CLICK HERE FOR THE WORKOUT EXPLANATION

 

A. In teams of 2, complete the following for time:
– 100 slam ball step over (50/40; 40/25) buy-in/partner holds plank
Switch roles whenever you wish

then, perform the following

– 100 Dual DB Devil’s press (40s/30s; 30s/20s)*

*EMOM (only with the Devil’s press) perform 3 T2B-Pull-ups

1 partner works while the other rests.
Flow: P.A. performs 3 T2B-pull-ups then as many Devil’s press in the time
remaining as possible. P.B. rests then switches with P.A.