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