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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)