Teams of 2 AFAP:

1. 60 Kettle bell swings – 30 Cal Assault bike or Row

2. 60 KB Snatches – 30 Cal Assault bike or Row

3. 60 box jumps – 30 Cal Assault bike or Row

4. 60 C2B pullups – 30 Cal Assault bike or Row


Bench Press 5×3 90%

On a 4-minute clock:

Run 400M

Then complete as many burpees as possible

Rest 2 minutes

On a 4-minute clock Run 400M

Then complete as many burpees as possible

Rest 1 minute

On a 3-minute clock Run 200M

Then complete as many burpees as possible

Score is number of total burpees


Strength: 5×3 Strict Press

“Bro and Bro-ette Sesh Version 2”

10 min EMOM

Odd – 3 Muscle-ups

Even – 8 Renegade Rows (alternating)

**Mandatory Cash-out 3 Rounds:

10 Lateral Raises

10 Front Raises