In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees
Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns
In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees
Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns
A. Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed
Followed by…
Three sets of:
Box Bridge Handstand Push Ups to deficit of your choice x Max Reps
Rest as needed
B. Three rounds for time of:
12 Calories of Assault Bike
9 Thrusters (115/75 lbs)
6 Strict Handstand Push-Ups to 2″/0″ Deficit
Rest until the running clock reaches 10:00, and then…
C. Two rounds for time of:
15 Calories of Assault Bike
12 Shoulder to Overhead (155/115 lbs)
9 Toes-to-bar
Rest until the running clock reaches 20:00, and then…
D. For time:
21 Calories of Assault Bike
15/12 Ring Muscle-Ups
9 Squat Cleans (185/125 lbs)
E. Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Prone Chinese Planks x 60 seconds
Rest as needed