Every 3:00 x 5
20 Box Step Ups (AHAP)
(Kettlebell-or-Dumbbell in goblet or front rack position)

15:00 AMRAP
200 m Run
15 Thrusters (75/55)
10 Pullups



Teams of 2:

8 Minute AMRAP
25 m Sled Push (180/120)
25 m Atlas Stone Carry (135/95)
*One partner pushes sled 25m while other partner carry stone, switch at end and proceed back the 25m performing the opposite movement. That is 1 round.

8 Minute AMRAP
200 m Run
ME Target Burpees (6″)
*While one partner runs 200m the other partner performed ME burpees to 6″ target. Switch once partner returns from run. Score is total burpee reps.

8 Minute AMRAP
12 Double Kettlebell Front Squats (53/35)
Bar Hang
*While one partner completes 12 Double KB front squats the other partner maintains active bar hang. Once 12 reps are completed, switch.

8 Minute AMRAP
12 Assault Bike Calories
Sing Arm Overhead Dumbbell Hold (50/35)
*While one partner completes 12 calories on the AAB other partner hold DB overhead with one arm. Once calories are complete partners switch. Alternate arms each “round.”