3 rounds for time of:

15/12 Assault Bike Calories

15 Toes-to-bars

Sandbag Bear Hug Carry, 150/100 lbs, 50 ft

Assault Bike Calories / 12/10 Echo Bike Calories
Sandbag Bear Hug Carry / Farmer Carry, 70/50 lbs, 75 ft

This was the finale of the competition, and we saw a lot of athletes make or lose a chance to go to the Games here. Athletes will be asked to give a consistent high-effort through the 3 rounds. A lot of athletes came out at 110% and blew up, while some went 90% and held on. Workouts like this are always hard to gauge since you never know how your body will feel that 3rd round. However, we would rather see athletes attack than be to conservative and have some left in the tank.

It’s all about getting through that second round and keeping transitions aggressive. We want to see athletes on their back at the end of this one.

Bottom Pistol Hold :

5x 60 secs

5x 30 secs/side