In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds
Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals. Post total score (calories rowed and reps completed).
In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds
Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals. Post total score (calories rowed and reps completed).
A. Push Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 2-3 minutes between sets of singles.
B. Five rounds for time of:
8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike
Rest until the 15 minute mark then. . .
C. Five rounds for time of:
10 Burpee Box Jump Overs (24″/20″)
15 Wall Ball Shots (30/20 lbs)
20 Double Unders + 8 Toes-to-Bar