For time:
Row, 1000/850 m
50 Alternating Pistols
30 Power Snatches, 60/42.5 kg
10 Rope Climbs
In teams of 3 Congo Line style. 1st Athlete start on rower when completed commences 50 pistols, Athlete 2 can start on rower. Athletes cannot move forward until the person in front has progressed.
Due to Ropes 3 teams will commence on Ropes
For time:
Row, 1000/875 m
50 Pull-ups
Handstand Walk, 30 m
For time:
30 Dumbbell Thrusters, 20/15 kg
30 Knees-to-elbows
30 Bench Press, 1x bodyweight
30 Assault Bike Calories
For time:
80 Double Unders
80 Kettlebell Swings, 24/16 kg
Overhead Walking Lunge, 20/15 kg, 40 m
40 Double Unders
40 Kettlebell Swings, 24/16 kg
Handstand Walk, 20 m
For time:
Row, 1000/800 m
50 Dumbbell Snatches, 20/15 kg
75 Kettlebell Swings, 24/16 kg
100 Wall Balls, 10/6 kg
For time:
100 Double Unders
1 Farmer Carry, 24/16 kg, 80 m
60 AbMat Sit-ups
40 Kettlebell Swings, 24/16 kg
20 Push Press, 70/45 kg
40 Kettlebell Swings, 24/16 kg
60 AbMat Sit-ups
1 Farmer Carry, 24/16 kg, 80m
100 Double Unders
Run, 800 m
15 Squat Snatches, 60/42.5 kg
15 Clean & Jerks, 75/50 kg
15 Back Squats, 90/60 kg
Run, 800 m
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings 35/25 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35lbs
50 Back Extensions
50 Wall Balls 20/14lbs
50 Burpees
50 Double Unders
Chipper
For time:
Row 3000m
100 Thrusters 42.5/30 kg
Run 950 m
100 Sumo Deadlift High-pulls 42.5/30 kg
Strength
Split Jerk 1-1-1-1-1
Conditioning
For time:
50 Kettlebell Swings
24/16 kg 40 Toes-to-bars
30 Push Jerks 52.5/35 kg
20 Assault Bike Calories
10 Bar Muscle-ups
