Skill
12×45 seconds
3 push press
Work up in weight or choose one weight across all twelve rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.
5 rounds of 90 seconds at each station
[odd] 8/5 air assault bike for calories
then max reps alternating dumbbell snatch
[even] 200m run
To scale the bike, reduce the target calories to ensure you have enough time remaining in the 90-second window to accumulate reps on the dumbbell. For the alternating dumbbell snatches, choose a lighter weight that allows you to work for most of the remaining 90 seconds in large sets. To scale the 200-meter run, reduce the distance to 150 or 100 meters, or substitute it with an equivalent time on a rower or ski erg to ensure you can finish within the interval with a few seconds to rest and recover before getting on the bike. In the end your score will be the total number of dumbbell snatches you complete across all 5 attempts.