Partner up – one partner starts with the devils press and the other the dumbbell snatch, then they switch.
Same set up for part II.
Devils and Dragons
EMOM Alternating:
7 Devils Press (any object, dumbbell(s), plate, sandbag, kettlebell(s)
7 Dumbbell snatch 50/35 + 7 burpees
–3min rest —
10/7 Assault Bike Calories
10 Dumbbell Alternating Step Ups 50/35
Open/Performance – as written
Fitness – No Dumbbells just steps ups
Recovery: Aerobic Capacity Workout or 3 x 500m at recovery pace.
*getting off rower to stretch every 500m
Aerobic Capacity
100m Run
200m Run
300m Run
400m Run
400m Run
300m, Run
200m Run
100m Run
Rest is equal to run, team up
Same meters for Row, rest equal to row