In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
A. Three sets for times of: 1 Legless Rope Climb (15′) 1 Rope Climb – with legs (15′) 50-Foot Handstand Walk Rest 90 seconds B. Five rounds for time of: 10 Deadlifts (245/165 lbs) 10 Burpee Box jump Overs (24″/20″) Rest 5 minutes, and then… C. Four rounds for time of: 6 Power cleans (185/125 lbs) 20 Wall Ball Shots (30/20 lbs) Rest 5 minutes, and then… D. Three rounds for times of: 15 Overhead Squats (115/75 lbs) 15 Toes-to-Bar E. For completion: 400 Meter Sandbag Carry (Bear Hug) Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.