STANDING ROCK

In a team of 6 athletes, complete as many rounds and reps in 12 minutes of:

20 Shoulder To Overhead with a truck tyre (3 athletes working at a time)

20 Synchro burpees (3 athletes working at a time)

On 3-2-1-GO, tyre must be lifted to shoulder and must remain over shoulder height throughout the 12 minute workout. All athletes on the tyre must reach lockout at the same time. If the tyre falls on the floor, the whole team must complete a 400m run as a penalty. Work on your transitions swapping athletes in and out, decide who calls the pace and how you position the athletes around the tyre.

In synchro burpees, all three athletes working must get chest to floor at the same time, and reach full extension with a clap overhead at the same time.