Part A
Time Cap: 50 Minutes:
Round 1
27 Cal. Bike
21 Bench presses
21 Cal. Bike
15 Bench Presses
15 Cal. Bike
9 Bench Presses
9 Cal. Bike
Rest 1:1
Men: 50kg, Women: 30kg
Round 2
27 Cal. Bike
15 Bench presses
21 Cal. Bike
12 Bench Presses
15 Cal. Bike
9 Bench Presses
9 Cal. Bike
Rest 1:1
Men: 60kg, Women: 40kg
Round 3
27 Cal. Bike
12 Bench presses
21 Cal. Bike
9 Bench Presses
15 Cal. Bike
6 Bench Presses
9 Cal. Bike
Rest 1:1
Men: 70kg, Women: 50kg
Part B
Time Cap: 60 minutes
Round 1
21-15-9x reps:
Deadlifts 61kg/43kg
*50’ HSW after rounds.
Rest 1:1
Round 2
15-12-9x reps:
Deadlifts 83kg/61kg
*50’ HSW after rounds.
Rest 1:1
Rounds 3
12-9-6x reps:
Deadlifts 102kg/83kg
*50’ HSW after rounds.
Round 4
9-6-3x reps:
Deadlifts 125kg/102kg
*50' HSW after rounds.
Part C
Time Cap: 70 minutes
Round 1
1:1 x 10 rounds of:
300m Row
Round 2
1:1x 10 rounds 0f:
6 Shuttle Runs (1 rep= 50')
Round 3
1:1 x 10 rounds of:
300m Row