60s Assault bike
10 Strict pull-ups
10 PVC dislocates
15 PVC overhead squats
100 Power snatches 35/25kg (alternating every 5 reps)
Run 800m as a pair
100 Box jump overs 24/20″ (alternating every 5 reps)
Row 800m each (split into 400m intervals)
Max reps in one minute per station:
Shoulder to overhead 92.5/60kg
Shoulder to overhead 85/55kg
Chest to bar pull-ups
Shoulder to overhead 70/47.5kg
Kipping pull-ups (or butterfly)
Shoulder to overhead 60/40kg
Rest 1 minute after each movement.
Every 2 minutes complete one set.
Build to a challenging triple, and then start the clock.
Hold the first three sets across and then build if you can. Log your heaviest weight.
1 Mile sled drag (add bodyweight to the sled, complete in 30m shuttles)