Teams of 3-5With one team member continuously running 200 Meter sprintsAMRAP in 20 MinutesDeadlift 5000 Pounds50 Thrusters #45Rules:Team members are allowed to alternate runsOther partners complete Deadlift first and deload bar for thrustersRebuild bar and repeat for as many Pounds and Thruster reps as possible
Part A:On the minute for 20 MinutesAlternating A&BA: 30 seconds Max Rep Strict Ring Dips30 seconds RestB: 30 seconds Max Rep Double Unders30 Seconds Rest(Rest 3 Minutes)Part B:Farmers Carry1 x 400 Meter (Heavy As Possible)
Part A:1.500 M Row for Time2.3 CyclesAMRAP 30 seconds Handstand Push-Up1 minute Rest(Rest 3 minutes)Part B:5 CyclesAMRAP 30 Seconds KB Swings Heavy as Possible1 minute rest(Rest 3 Minutes)Part C:Complete 5x75’ Prowler PushLoad heavy as possible/ Rest as needed
Team Relay1K Watt Bike30 Wall Ball Shots M#16/W#1030 BurpeesAs a team complete:200 Slam Balls #20and 200 20” Box JumpsDivide class into 2-3 different teams
Each member will go through relay as fast as possible.
You can not advance to next station until person ahead of you has finished that exercise.
All members must be through relay section and all Slam Balls and Box Jumps must be completed to call time.