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