Warm Up

2 rounds

- 45 sec row

- 45 sec bike

- 45 sec ski

- 4 ring pull-ups + 6 ring swings

- 6 SA DB clusters (3 p/arm)

Partner Conditioning - 35 min (no scores will be recorded)

Work: 32 min (8 min each station)

Transition: 3 min (1 min each station)

Station 1 - bike max calories

8 min AMRAP

- 10 Russian KB swings @ 70/53

- 15 push-ups 

Station 2 - Ski max calories

8 min AMRAP

- 2 Ring muscle-ups

- 16 alt. Box step-ups @ 50/35 & 24/20 (1 DB)

Station 3 - Row max calories

8 min AMRAP

- 10 Box jumps @ 24/20

- 10 HSPUs 

Station 4 - 800m buy-in run (together)

AMRAP (remain time, split reps as needed)

- 10 GHDSU or medball sit-ups

- 10 SA DB clusters @ 50/35 (5 p/arm)