Part A: row 2km at 2 min/500 pace for men or 2:20 for ladies
Part B:
13 minutes AMRAP fun
400M run
30 DL 185/125
30 HSPU
20 KBS 2/1.5/1.5/1
20 C2B
Powerlifting:
| SQUAT | BENCH | DL | |
| 5x6 @74% | 6x4 @79% | CG 2x5 @62.5% | 5x4 @80% |
| SQUAT | BENCH | DL | |
| 5x6 @74% | 6x4 @79% | CG 2x5 @62.5% | 5x4 @80% |
FOR TIME:
24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100