10-20-30-40-30-20-10 cal
- Bike-erg
- SkiErg
- Assault bike
- Row

EMOM x 6 MINUTES

MIN 1 - 10-15 SA DB Incline Bench Press (R)

MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

WORKOUT

"NCFIT S&C BASELINE I"

TEAMS of 2:

I. AMRAP x 6 MINUTES

Max Assault Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

Shoulder press 5x6@70%

• 200m Run
  *
  15-12-9:

• Air squat

• Push up

• Assault bike (7-6-5 cal)
  *

• 200m Run

Amrap 14 minutes
9 pull-ups
9 thrusters
50 single unders

15 mint
Air squat 10
300 m row
20 legs up for up
5 pull up

E1,5MOM x 12

2 x tempaus

Snatch drop

3 x 3

AMRAP 12'
10 Hammer Curl
10 Skull Crusher
10 T2B

1-2-3-4...10
DL @100/80kg
DB Floor Press @2x25/20kg
Clean @70/50kg
TC: 25'

10 rounds

15 kb swing
5+5 kb C&J
5+5 kb snatch

@24kg