In Pairs

Run 1 Mile

100 Hang cleans 40/30kg (after every 5 reps then push press)

When swapping / breaking then do 7 Syncro Burpees before continuing

150 KB Swings 24/16kg

When swapping / breaking then do 10 Syncro air squats

75 Pull ups whilst other partner hangs from rig (swap as needed)

Run 1 mile