Teams of 4, 2 Males & 2 Females if possible.

Complete all of the movements before moving onto the next one. Rotate,

4 x Rope Climbs
100 x Pull Ups (Jump PU Allowed but counts as 1/2 Rep)
150 x Burpees
200 x Air Squats
300 x DU
50 x C&J 50KG (Men)
50 x C&J 25KG (Females)

8 min AMRAP

5 maastaveto
5 burpee

10 min amrap

20 clapping pushups
40 kb swings,
100 double unders

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk

AMRAP 18 Min
10 Burpees
1 Ring Dip
5 Handstand Push-ups

For Time:
500m, 750m, 1,000m, 1,500m Row (Assault bike cal 24, 36, 48, 60)

*After every Row, 25 Double Dumbbell Floor Press 22,5/15kg

*Score = Time it takes to complete the workout

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10/8 Muscle-Ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

Pareittain aikaa vastaan:

5 x 20 m kelkantyöntö, toinen työntää kun toinen lepää (5-10 kg kelkassa)

Sen jälkeen

3 x 200 m juoksu + 20 m hollow kierintä

AMRAP 30 Min.
-10 Sit-ups
-10 Jumping Lunges
-10 Mountain climber
-10 Push-ups
-10 Triceps dips

Etukyykky 5 x 8