Day 1
Warm Up
4 Rounds
10/ 10 T Push ups
20 Cal Row
01:00 Plate Hops
5 Push Press 20/15KG
Strength – 20:00
Max reps Pull ups Unbroken
Max reps Toes to Bar Unbroken
Metcon – For time –
With Partner
AMRAP 16:00
32 Med ball Clean 9KG (Share)
16 Burpees Over The Bar
16 Push Press 40/30KG
Day 2
Warmup
4 Rounds
:30 Assault Bike
:30 Inch Worms
:30 Jumping Jack
Strength
Deadlift
3 x 5 @74% +2.5KG
Metcon – For time –
2 Rounds – With Partner
1000m Row (Share)
40 Toes to Bar / Knees to Elbow (Share)
20 Sit ups Synchro
Run 300m for each athlete
Time Cap 20:00
Day 3
Warmup – 5 min
24/20 Cal Ski Erg
12 Push press Empty Bar
30 Squats
5 Inch Worms
12 Push press Empty Bar
24/20 Cal Ski Erg
Weightlifting – 20:00
Clean – 1 RM
Aerobic Capacity – With Partner
Cash in:
100 Alternating DB Snatch 22,5KG
Then,
4 Rounds
50 Cal Assault Bike
25 Burpees Synchro
Time Cap 25:00