Well done on the rope climbs, box jumps and deadlifts. Notable is the fact that there were personal records set for athletes in many classes for each of these three movements. That is important to mention because it is a TRUTH that if this program did not yield results… then it would not be worthy of the effort we put into it. It pays back for the time, struggle, sweat that YOU put into it. Keep it up and it will keep providing the results.

Two minutes work, two minute rest of:
Max calorie row
Max rep kettlebell swing 24/18kg
Max rep down dog hand release push ups
Ninety seconds work, ninety seconds rest of:
Max rep kettlebell swing 24/18kg
Max rep down dog hand release push ups
Max calorie row
One minute work, one minute rest of:
Max rep down dog hand release push ups
Max calorie row
Max rep kettlebell swing 24/18kg
Post number of reps+ cals as total points.