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Here is what we found…
In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 40 Air Squats 10 Burpee Box Jump-Overs (24″/20″) (Partner
Four sets of: Assault Bike x 25/20 calories Deadlift x 15 reps (185/125 lbs) Push-Press x 10 reps (95/65 lbs) Rest 3 minutes
As many rounds as possible in 3 minutes: Thrusters x 5 reps (115/75 lbs) Chin-Over-The-Bar Pull-Ups x 10 reps Rest 60 seconds, and then …
Every 6 minutes, for 24 minutes, complete: Row x 30 calories Wall Ball Shots x 20 reps (20/10 lbs to 9′ target) Power Cleans x
Repeat 18.4 or… As many rounds and reps as possible in 30 minutes: Row 750 Meters Heavy Sandbag Squats or goblet squats x 10 reps
In teams of two, alternating rounds, complete five rounds each for time of: Row 500/400 Meters 12 BB thrusters (95/65) or Dumbbell Thrusters 12 toes
Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters Run 800 Meters 50 Double-Unders Modify the workout appropriately such that you
Two sets, for time, of: Run 800 Meters Double-Unders x 50 reps Russian KB Swings x 30 reps Double-Unders x 50 reps Run 400 Meters
21-15-9 Overhead Squats (95-65/65-45 lbs) Pull-Ups
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 15 Ring Dips
