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Solo or T(2), 3 Rounds [45]:
[5] Row 1000m/800m + SB carry 2 Gym lengths + 1 set of 10-25 pushups
[5] Ski 750m/500m + SB carry 2 Gym lengths + 1 set of 10-25 pushups
[5] Bike 2000m/1600m + SB carry 2 Gym lengths + 1 set of 10-25 pushups

*If doing teams of 2, 1PW (machine), switch anytime

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P

A. DL
1×5 @ 65%
1×5 @ 73%
3×5 @ 78%
1×5+ @ 78%
*RPE 8-9 on last set

B. @ 0:00
21 PC 115/85
30/21 cal AAB
21 PC

@ 8:00
15 PC 155/105
30/21cal AAB
15 PC

@ 16:00
9 PC 185/135
30/21 cal AAB
9 PC 185/135
*6 minute cap each round

Extra: FT
50 GHDSU
30 BF Burpees
100’ Front Rack WL 155/105
30 BF Burpees
50 GHDSU

F

A. Same

B. @ 0:00
21 KBS
30/21 cal AAB
21 KBS

@ 8:00
15 KBS
30/21cal AAB
15 KBS

@ 16:00
9 KBS
30/21 cal AAB
9 KBS
*6 minute cap each round

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P

A. sPress
1×5 @ 60%
1×5 @ 68%
3×5 @ 73-78%
1×5+ @ 73-78%
*RPE 8-9 on last set

B. 4 RFT
400m Run
8 STO 185/135lb
16 BJO 30/24”
*for Shoulder to Overhead only use RX weights if you can do the 1st set of 8 reps u/b

Extra: 300’ HS walk in as few sets as possible

F

A. Same

B. 4 RFT
400m Run
8-12 pushups
16 BJO