3 on 3 not on

Strength

10 x 3min on : 3min off (alternating w/ a partner)

FITNESS

10 x 3min on : 3min off (alternating w/ a partner)

10 Burpee Step Ups or Box Jumps 24/20

120m Shuttle Run (12 x 10m)

AMRAP Row Calories w/ remaining time

PERFORMANCE

10 x 3min on : 3min off (alternating w/ a partner)

10 Burpee Box Jumps 24/20

140m Shuttle Run (14 x 10m)

AMRAP Row Calories w/ remaining time

COMPETITION

10 x 3min on : 3min off (alternating w/ a partner)

10 Burpee Box Jumps 30/24

160m Shuttle Run (16 x 10m)

AMRAP Row Calories w/ remaining time