In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups
Rest exactly 2 minutes, and then . . .
Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Double unders
Situps
In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups
Rest exactly 2 minutes, and then . . .
Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Double unders
Situps
A. Every minute, on the minute, for 12 minutes (4 sets):
Interval 1 – Chest-to-Bar Pull-Ups x 8-12 unbroken reps
Interval 2 – 30 Double-Unders + 8 Strict Handstand Push-Ups
Interval 3 – 15 Meter Handstand Walk (use a partner assist if you can’t handstand walk yet)
B. Three rounds for time of:
8 Squat Cleans (185/125lb.)
10 Muscle-Ups
400 meter run
Rest 5 minutes then. . .
For time:
Assault Bike 60/40 Calories
400 meters Farmers Carry (24/16kg)
Assault Bike 60/40 Calories
Rest 5 minutes then. . .
For time:
21-15-9 reps of:
Overhead Squat (135/95lb.)
Burpee Over Barbell
C. Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
Rest 60 seconds
100-Foot Sandbag Carry (bear hug hold only, heavy!)
Rest 2-3 minutes
D. One set of:
600-Foot Prowler Sprint (no stops, no walking)