A. Every 4 minutes x 6 sets:
10 Dual KBS
8 Dual KB Cleans
6 Dual KB Front Squats
4 Dual KB S2OH

C. 3,0 Mile Assault ride
Every 2 min complete 10 heavy Russian KBS

Team Workout
A. Every 3 minutes, for 18 minutes (6 sets) of:
Clean and Jerk x 1.1 (rest 10 seconds between singles) – build

B. In teams of 5, complete 3 sets each of:
20 Calorie Assault
30 Burpees
30 Sit-Ups
30 Wall Ball

Teams get one assault and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.