8 sets of 2min on 2min off:
1. 200m run
then AMRAP of:
10 DB Thrusters (2x15/10kg)
10 Burpee over DB´s
2. 20/15cal row
then AMRAP of:
7 pull ups
7 Ring Dips/Push ups
7 KBS (32/24kg)
Find max weight for:
2 Snatches (pause for 3sec. in bottom pos. for first Snatch)
then 3x @ 90%
3x 5 (add weight from last week - 1-5kg by feel)
rest 2-3min
In teams of 2:
For time: (share Bike cal as you like/run together)
100/75cal Bike
400m run
80/60cal Bike
400m run
60/45cal Bike
400m run
40/30cal Bike
400m run
20/15cal Bike
400m run
- 24min cap -
3 sets of:
8-12 GHR
rest 60sec.
3 sets of:
20 DB walking lunges (DB´s in Farmers pos.)
rest 60sec.