Alright guys, back at it. Let’s get beach season off to a good start! Come on in and work.

This is a repeat. I retested it Sunday and it’s really good. Remember you get a full minute rest so it’s okay to bump up against that clock. Just get to that rest and regenerate.

If there are more than 4 athletes, start at a different station but stay in order and go all the way through.

Part A

3 Rounds

10 Cal Assault Bike

5 PVC Dislocates

5 Empty Barbell Hang Power Snatches

5 Empty Barbell OHS

Part B

Build this complex

1 Power snatch plus 1 Overhead Squat

Part C


Minute 1: 14 Burpees

Minute 2: 14/10 Cal Ski

Minute 3: 14 Overhead Squats 75/55

Minute 4: Rest

Scaled: 10 Burpees