In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the runs at the same time.
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
A. Every two minutes, for 16 minutes (8 sets):
Clean x 1.1 (rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
B. Back Squat
* Set 1 = x 4 reps @ 75-80%
* Set 2 = x 3 reps @ 80-85%
* Set 3 = x 2 reps @ 85-90%
* Set 4 = x 1 rep @ 90-95%
* Set 5 = x MAX REPS 80-85%
Rest exactly 2 minutes between sets.
C. Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups to 4″/2″ deficit
16 Calories of Assault Bike