Description :
30 (25) cal row (athlete 1) and 30 box jump (athlete 2)
20 sandbag (dball) squat clean (in relay)
30 sandbag ground to overhead (dball clean) / handstand hold (in relay)
20 sandbag over box (in relay)
30 hand release push-ups (push-ups) / sandbag hold (in relay)
20m sandbag (dball) walking lunges (in relay)
30 box jump (athlete 1) and 30 (25) cal row (athlete 2)
Cal row and box jump at the same time
Time cap = 12min
Men :
Sandbag (clean, ground to overhead and lunges) = 30kg
Sandbag (over and hold) = 45kg
Box = 60cm
Row = 30cal
Hand release push-ups
Women :
Dball (squat clean, clean and lunges) = 20kg
Sandbag (over and hold) = 30kg
Box = 50cm
Row = 25cal
Push-ups