12 Hollow rocks
6 arch rocks (15sec arch hold)
Team of 3
Max cal Row
– 1 athlete rowing
– 1 athlete banded glute bridge (pulse into band)
– 1 athlete HS hold
* the athlete on the handstand hold with determine when you rotate, they will hold for as long as possible and as soon as they break you must rotate all athletes. Continue in this cycle for the 11 minutes.
800m Team carry (1 athlete must be carried)
60 Double kb Front rack lunges
40 Burpee box jump overs 24/20"
20 Ring muscle ups / Strict ring pull ups
* 1 Athlete holding plank at all times apart from the run!
Int – 2 x 16/12
Sc – 1 x 16/12
4min on 2minutes off
300m True form
7 Clean & jerks @ 85/55
* Max handstand push ups with remianing time
100m Pinch carry (AHAP)
15 Straight legged toes to bar
10 db thrusters 2 x 22.5/15
* 1minute rest at the end of each round