In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots
Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.
In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots
Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.
A. Two sets for times of:
20 Calories of Rowing
10/7 Muscle-Ups
50-Foot Handstand Walk
Rest 3 minutes
B. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65-70%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90-100%
C. Every 30 seconds for 5 minutes (10 sets):
Deadlift x 3 reps @ 65-70%
D. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Deadlifts (225/155 lbs)
Rest until the running clock reaches 15:00, and then…
For time:
60 Toes-to-Bar
*You must open with a set of max unbroken reps.
This will be scored as two separate portions:
Score 1: Max Unbroken Reps
Score 2: Time to complete 60 Toes-to-Bar
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
Run 5k