Five 3-minute rounds of:
10 front squats
10 box jumps
Row or Bike for max calories
Rest 3 minutes between rounds
Men: 70kg squat, 30-in. box
Women: 45kg squat, 24-in. box
Partner up to share a barbell and a box. One person rests for 3 mins
while the other works and then alternate back and forth until each gets 5 rounds.
There will be a running clock so be ready to go as soon as your partner's
3 mins are up. Ideally partners should use the same weight on the barbell.
Barbells will be taken from the ground. It is preferable that you also
alternate between bike and rower each round.
3 rounds not for time:
20 KB Snatch (alt) 24/16kg
20 GHD sit-ups
Touch and go
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