In teams of 2:
400m run (each, tag team - i go, you go)
9 Hang Power Cleans (225/155)
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans (205/145)
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans (175/125)
21 Bar-Facing Burpees

Alpha/Individual
“Bubba” Gump”
800 Meter Run
9 Hang Power Cleans (225/155)
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans (205/145)
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans (175/125)
21 Bar-Facing Burpees

CAP 24

60:00-85:00 Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

1 Set:
100 Banded Push Downs (Tri Extensions)

Alpha

HS Walk + Lunge
For Time:

50' Handstand Walk

50' Overhead Walking Lunge (155/105)

50' Handstand Walk

50' Front Rack Walking Lunge (185/135)

50' Handstand Walk

50' Back Rack Walking Lunge (225/155)

50' Handstand Walk


Midline

3 Rounds, resting 1:00 between efforts:

30 Double-Unders

30/24 Calorie Ski Erg

30 Double-Unders

24-20-16 GHD Sit-Ups

Score is total time to completion, to include the 1:00 rest periods after rounds 1 and 2.