Every 2 minutes, build from 70-90%, rest 5-7 seconds between reps.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)
Teams of 2
60 Cal. Bike
30 Partner Deadlifts (365/255)
10 Rope climbs
48 Cal. Bike
24 Partner Deadlifts (365/255)
8 Rope climbs
36 Cal. Bike
18 Partner Deadlifts (365/255)
6 Rope climbs
5 RFT
200 Meter Run
20 Box Jumps, 24″/20″
20 Wall Ball Shots 20#/14#
If your feet start landing wide, don’t increase weight.
100 Double unders
Then
21-15-9
Kettlebell snatch right 53/35
Kettlebell snatch left 53/35
Jumping goblet squat 53/35
Then
100 Double unders
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups
3 rounds of
10 Chest to Bar Pullups
10 Front Squats (165/115#)
10 Burpees
