Athletes will be grouped in 4s. 1 group will start on station 1, another on station2 and the last on station 3. Then rotate
sta.1: Metcon (AMRAP – Reps)
@ 0-3 min
Complete as many calories on rower as possible
@ 3-8 min
Build to 5Rm Shoulder to overhead Taken from ground

Score is calories plus Sto

rest until 10 min on clock
sta.2: Metcon (AMRAP – Reps)
@ 10-13 min
Complete as many Calories on Airbike as possible
@ 13-18 min
Build to 5rm Hang Power Clean

Score is calories plus HPC

sta.3: Metcon (AMRAP – Reps)
@ 20 – 23 min
Complete as many Full stand burpees as possible
@ 23 – 28 min
Build to 5RM T&G Power snatch

Score is burpees plus power snatch