21 minute time Cap -
50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 125 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 125 lb.
50 box jump overs, 24 / 20 in.
50-calorie row
21 minute time Cap -
50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 125 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 125 lb.
50 box jump overs, 24 / 20 in.
50-calorie row
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back