EVERY 5 MIN X 4 ROUNDS In teams of two perform: 200m DB Back carry(22.5/15kg) 20/15 Cals air bike 200m DB Front rack carry(22.5/15kg)

21-15-9 Alternating pistols Ring dips Single DB step-ups (22.5/15KG) Burpees

5 – 5 – 5

Row (Cals) Wall balls (9/6kg) Box jumps (60/50cm)

AS FAR AS POSSIBLE IN 15 MIN 1-2-3-4-5-6-7-8-9-10 Bar muscle-ups Push jerks (60/40kg) Rope climbs

2 ROUNDS 15 toes-to-bar 30 sec single arm DB hold overhead (22.5/15kg) – left arm 200m single arm farmers carry – left arm 15 toes-to-bar 30 sec single arm DB hold overhead – right arm 200m single arm farmers carry – right arm