07 - 14 - capacity (partner or solo)

Prep - Whatever

Work - "team" average body weight in - Assault Bike Cals -- every transition (from partner to partner) - "death by" dead-hang - 15-25-35-45 (accumulate if you can’t hold for the allotted time without breaking)

4 rounds -

Player 1. Db Clean and Press - 10 + 20m Overhead / Piston Carry (preferably with same weight)

Player 2. Wall-sit - until partner finishes

Then...

100 Bench Press (combined) + 10m Bear-crawl (every time you break)

Outlook: you will start by attempting to reach your average body weight in Assault bike cals - picking your assault bike intervals can be crucial here, aim to keep watts decently high without taking too much time when you are fatigued and the watts start to lower - one player must ALWAYS be on the bike - the “death by” dead hang is simple: start at 15 seconds and add 10 every time you transition, if you can’t make it the full time without coming down, you have to accumulate time with as many sets as you need.

After this, one partner will complete 10 Db clean and press AND carry for 20m overhead WHILE the other parter performs a wall sit - partner 2 is not allowed to come out of the wall sit until partner 1 completes their work. Rest can be made here but it will cut into your time.

After this, complete 50 each, or 100 total of bench press at a weight that is difficult for 10-15 reps, every time you rack the weight, you must complete (each partner) 10m of bear-crawling.

Time stops as you finish your last bench press.