In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
15 Goblet Squats
5 Strict Pull-Ups

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
5 Strict Pull-Ups
20 Walking Lunges with Farmer’s Carry

A.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
15 Wall Ball Shots
15 Kettlebell Swings
15 Dumbbell Push Presses

B.
Coach’s Choice – Strongman Accessory Work

A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

A.
Three sets of:
Back Squat x 10 reps @ 31X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds

B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots

A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds