In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
A. Not for time, treat as a warm-up:
Run 800 Meters
50 Air Squats @ 20X1
Run 800 Meters
B. Five sets of:
40/30 Calories of Assault Bike
8/6 Ring Muscle-Ups
Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
C. Five sets of:
50 Meter Pinch-Grip Plate Carry (walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio
D. Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes
E. Two sets of:
Behind the Back Wrist Curls x 60 seconds (55/35 lb barbell)
Rest 2 minutes