Teams of 2:

• 300 Box Step-ups combined (20” all athletes)
• Every 2:00 (including 0:00) combined 4 Power Cleans
• Share the 300 box step ups between partners. Each athlete does 2 PC each time.

RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes

2 sets (every 10 min):

• 20/16 Calories Air/Assault Bike
• 20 V-Ups
• 25 Alternating Dumbbell Snatches (22.5/15 kg)
• 20/16 Calories Air/Assault Bike
• 20 V-Ups

Mark combined time used
Target time each set: 6-7 minutes
Time cap each set: 8 minutes

3 x 5min AMRAP:

• 8 Overhead Squats
• 8 Burpee Over Bar
• 8 Pull Ups
• Rest 3:00 between sets

RX: 43/29 KG

1RM in 15 mins.

10 rounds for time:

• 16 alt step-back lunges with one DB (22.5 / 15kg)
• 2 wall walks

Target time: 9-11min
Time cap: 16min

5 x 75%
3 x 85%
1+ x 95%

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8 x every 1:30

4 Devils press (2 x 15´s/10´s)
8 Push up
12 Air squat

3 x 10 min AMRAP
@ 60-70% effort
1min rest

1) 15/12 Cal Bike - 8 T2B

2) 8 Burpee - 8 DB Snatch

3) 15/12 Cal Row - 8 Wall ball

3 x 70%
3 x 80%
3+ x 90%

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4 Rounds for quality

10 KBS
10 Ring row