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
5 rounds for time of:
Row, 400/300 m
15 Overhead Squats, 42.5/30 kg
30 AbMat Sit-ups
PART A
7 Min Ladder of:
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Snatch, 60/42.5 kg
Chest-to-bar Pull-up
Continue up the ladder as far as you can
PART B
Row 2000 m
Perform at 100% effort / RPE 19.
Back Squat 5-5-3-3-2
For time:
50/35 Row Calories
75 Wall Balls, 20/14 lbs
Every 3 mins for 12 mins do:
20/15 Row Calories
15 Burpee-to-Plates
In remaining time Max Effort Push Press, 60/42.5 kg
Bench Press 5-5-5-5
3 rounds for time of:
Row, 400 m
20 Handstand Push-ups
20 Alternating Pistols
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Tabata Toes-to-bar
Tabata Row
Tabata Handstand Walk
Tabata Kettlebell Overhead Lunge, 24/16 kg
Tabata Box Jump Over, 24/20 in
