Regional competitors do this in order!

10 x 150 m run +exactly 5 recovery breaths

Try to cover each 150m distance in the exact same amount of time with only 5 breaths between efforts.




A) Partner Synchro everything

3 rounds

12 bar facing burpees 

6 power snatch 135/95

12 ttb


B) 3 rounds*

2 min AMRAP

400 m run + max distance hand stand walk

REST 3 min

2 min AMRAP

20 burpee box jump overs 24/20+max ring muscle ups

Rest 3 min

*Details: 1 round is the 2 min AMRAP run/hsw+3 min Rest+2 min AMRAP Burpee/Ring MU+3 min rest. Record distances and total muscle ups.


C) 4×750 m row 

Active rest 20/16 cal bike between intervals.

Hit the same row time each interval. Record row times and total time.


D) 4 heavy unbroken sets of 4 DB Snatch Right+10 foot carry+4 DB Snatch Left+10’ carry

Rest as needed(should be 2-3 minutes) Any drop of the dumbbell results in a failed set.

Sunday, April 22nd, 2018 at 2:21 pm / Competitive