Skill-TTB For Time 14:00 cut off
Use your Max effort TTB # and apply below
25+ 3/4/5/6/7/8/9/10/11/12
22-25= 2/3/4/5/6/7/8/9/10/11
18-21= 1/2/3/4/5/6/7/8/9/10
14-17 = 1/2/3/4/5/6/7/7/7/7
10-13 = 1/2/3/4/5/5/5/5/5/5
6-9= 1/2/3/4/4/4/4/4/4/4
3-5 = 1/2/2/2/2/2/2/2/2/2
1-2=1/1/1/1/1/1/1/1/1/1/1
*5 push ups & 10 air squats in between sets
Conditioning
Row 5 rds
Every 3:00 Cal Row
Goal is to complete Calories in :60
Use your 1000m TT to figure your calories per round
Below 3:20 15/18/21/24/27
3:21-3:35 12/14/16/18/21
3:36-3:55 10/11/12/13/14/15
3:56-4:10 7/8/9/10/11
4:11-4:25 6/6/7/7/7
4:26 and up 4/4/5/5/5