6 Rounds Each Athlete:

1 Minute Sdlhp 24/32 kg
1 Minute Dubs
1 Minute Row Calories

2 Minutes Rest Between Rounds


Hope for Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Ski Erg Motion
Single Arm DB PP
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, or shuttle-run length.

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.