Time: 25

Quad SMR (5 min)
200m Run
12 Russian Kettlebell Swings (light)
10 Goblet Squats
12 Russian Kettlebell Swings (moderate)
10 Wall Balls

Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing

2 min AMRAP
8 Burpees->Bodybuilders->To Box
8 American Kettlebell Swings 53/35->44/26->35/18

Rest 1 minute

2 min AMRAP
8 Wall Balls 20/14->14/10->10/4
6/4 Cal Airbike (Assault Bike)->8/6 (Schwinn)

Rest 1 minute


Athletes should try to keep their heart rate above 90% during the 2 minute bouts, with heavy breathing. Have them focus on keeping their breathing and movement consistent throughout. Scores should be close across all rounds.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.