For reps:
00:00 – 10:00 => 2 mins work per exercise of: burpee box jumps (24/20″), strict pull-ups, barbell thrusters (45/35#), V-ups, jumping air squats
10:00 – 20:00 => Max distance run
20:00 – 30:00 => Tabata (1 min on/ 1 min off) of: burpee box jumps (24/20″), strict pull-ups, barbell thrusters (45/35#), V-ups, jumping air squats
30:00 – 40:00 => Max distance run
40:00 – 50:00 => Tabata (30 sec on/ 30 sec off) of: burpee box jumps (24/20″), strict pull-ups, barbell thrusters (45/35#), V-ups, jumping air squats
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105
Partners cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds, plus reps.