In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats
A. Three sets for times and efficiency:
5 Dumbbell Squat Snatches – Left (75/55 lbs)
5 Dumbbell Squat Snatches – Right (75/55 lbs)
10 Toes to Bar
10 Alternating Pistols
Rest 2 minutes
*This is SKILL work. Focus on establishing good rhythm and efficiency with these movements, and ensure you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly.
B. Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest exactly 5 minutes, and then…
C. Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Overhead Squat
Chest-to-Bar Pull-Ups
Rest exactly 5 minutes, and then…
D. Four rounds for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs)