In a team of three, complete as many rounds as possible in 20 minutes of:
Row 500 metres
Maximum kettlebell swings
Maximum burpees

Each athlete starts on a different movement. The athlete on the rower dictates the length of the set. Athletes rotate on completion of the row. Score is the total number of swings and burpees.

5 rounds:

12 MUs (C2B/pull-ups)
15 DL (70/50)
21 box jumps (24'/20')

20min time gap

20 each, Alternating dumbell shoulder press, 35lb
50 cals Airdyne
16 each dbell press
40 cals
12 each dbell press
30 cals
8 each dbell press
20 cals
4 each dbell press
10 cals

5min AMRAP of:
* 5 sub-1:30/500m pace pulls on C2 rower (women sub-1:43/500m)
* 3 deadlifts 140/90kg

Choose ONE of the following sports

Swim 40mins @ 80% 1200m TT pace

Bike 40mins @ 80% 15M TT pace

Run 40mins @ 80% 5k TT pace

Row 40mins @ 80% 5k TT pace

Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

For HSPU reps, 5 rounds of:
* 1min work, first 1 round of Cindy, then rest of the time strict HSPUs
* 1min rest

4-5 rounds for time of:
Row 500 metres
20 Burpees
30 Wall-ball shots, 20 pound ball

Push Jerk 5 sets of 3 reps at 80%, then 3 sets of 2 reps at 85%

Russian KB Swings 6x12 70/53