2min intervals for 30min, alt. btw:
2min @50-55RPM
2min @40-45RPM, legs only

Score: calories

30 pull ups
500m row
50 burpee
500m row
100 push up
500m row
150 walking lunge
500m row
200 air squat
500m row
150 walking lunge
500m row
100 push up
500m row
50 burpee
500m row
30 pull ups
500m row
tc: 60:00 min

3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

A,
5 rounds for quality of:
Sled Drag, 1x bodyweight + Sandbag Bear Hug Carry, 40/30kg 30m
10 Dumbbell Floor Press, pick load

Dumbbell Floor Press- heavy

B,
Teams of 2 - for time:
40 Power Snatches,61/43kg
50 GHD Sit-ups
60 Kettlebell USA Swings, 24/16kg
50 Bike Calories
60 Kettlebell USA Swings,
50 GHD Sit-ups
40 Thrusters, 61/43kg

Complete in teams of 2. One person works at a time, switch as often as you like.

Goal: Sub 25 mins

C,
3 rounds for quality of:
5 Double Kettlebell Front Rack Box Squats, pick load
15 Reverse Hypers, pick load
3 Glute Bridge Walk Outs
Rest 2 mins

Double Kettlebell Front Rack Box Squats- 3 secs down and up; moderate weight
Reverse Hypers- 2 sec pause at top

27-21-15-9
Row cal
Thruster

OPTIONAL FINISHER (ALL)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Rolling

30min for quality
1-3 rope climb
5-8 + 5-8 pistol squat
6-10 sandbag over shoulder
5-8 paused ring row
8-12 weighted box get over
8-12 deadlift (~50%)

12 Min amrap

• 30 Double unders
• 3/6/9/12/15… Thrusters 35kg

1Rm nousevat

1rm nousevat