In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs
9 Kettlebell Goblet Squats
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (155/105 lbs)
A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 1-2 Legless Rope Climbs (15′)
Minute 2 – 4 Strict Handstand Push-Ups to 8″/6″ Deficit
Minute 3 – 6/4 Muscle-Ups
Minute 4 – 8 Strict Handstand Push-Ups to 4″/2″ Deficit
B. For time:
Row 1000 meters
20 Burpees Over the Erg
20 Deadlifts (315/215 lbs)
Rest until the running clock reaches 10:00, and then…
For time:
Run 400 meters
10 Snatches (165/110 lbs)
Run 400 Meters
10 Overhead Squats (165/110 lbs)
Rest until the running clock reaches 20:00, and then…
For time:
100 Double Unders
30 Toes-to-Bar
20 Shoulder to Overhead (135/95 lbs)
Note times for each of the three portions.
C. Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 12 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)