One or two heavy sets of three's. This is not a max test
4 rounds for quality
– 8 kb cyclist squats (2sec pause in the bottom)
– 8 burpees
– 40m farmers walk (heavy)
Jerks in sets of 3-3-3-2-2-2 reps.
You can do the jerk style that suits you the best.
4-5 rounds of
– 8 C2B's or pull-ups
– 12 dumbbell push presses (pick weight)
– 12 cal row or assault
Rest 90 seconds between rounds.
Partner workout with a 35min timecap. You can split the cals and reps with your partner any way you want.
cash in: 101cal row/ assault
10 rounds of
– 6 clusters 60/40kg
– 12 box over burpees
cash out: 101cal row/ assault