3 x 5 Minute Windows

0 - 5 Minutes (M/F Combination - Both Pairs Must Complete)
20 Row Calories (Total)
20 Synchro Wall Balls 6/4kg Wall Ball
20 Synchro Deadlifts 50/35kg

5 - 10 Minutes (M/F Combination - Both Pairs Must Complete)
20 Row Calories (Total)
12 Synchro Down Ups
12 Synchro Front Squats 50/35kg

10 - 15 Minutes (M/F Combination - Both Pairs Must Complete)
20 Row Calories (Total)
8 Synchro Devils Press 15/10kg
8 Synchro Wall Walks

15 - 20 Minutes AMRAP Gymnastics (Any Pair Combination)
6 Synchro Toes To Bar
4 Synchro Pull Ups
2 Synchro Chest To Bar