M/E Bench Press, 3 Rounds AMRAP Legless Rope Climb 15/12ft, 8 KB Floor Press AHAP, Teams of 3 5 Rounds 1min Max HR Pushups, 1min Row, 1min Recovery

Beginner 

(A) Bench Press-Work to the limitations of your movement

(B) Pullups & Strict Pushups-3 sets 3-5reps at lightest band possible.

(C) In teams of 3 for max reps & max metres-5 Rounds 1min Max HR Pushups, 1min Row, 1min Recovery

Intermediate 

(A) M/E Bench Press

((B) Individually complete 3 Rounds-2 Rope Climb 15/12ft, 8 KB Floor Press AHAP

(C) In teams of 3 for max reps & max metres-5 Rounds 1min Max HR Pushups, 1min Row, 1min Recovery

Advanced 

(A) M/E Bench Press 

(B) Individually complete 3 Rounds-AMRAP Legless Rope Climb 15/12ft, 8 KB Floor Press AHAP

(C) In teams of 3-5 Rounds 1min Max HR Pushups, 1min Row, 1min Recovery

Coaches Tips-(A) CFS Rules Apply. (B) If you can start from seated. Do it (C) Athlete A completes max pushups in 1min then moves onto to the rower whilst Athlete B starts their pushups. When Athlete A finishes the row they recover 1min whilst Athlete C starts on the pushups and Athlete B moves onto the row. This pattern continues until all athletes have completed 5 Rounds. Every round athletes must have a minimum of 900/750m on the rower or the pushups for that round do not count.