On an 18-minute clock, perform 9 rounds of two-minute EMOMs. The first round consists of 200 meter Run and 12 Down Ups. The second round consists of 200 meter Run and 15 Butterfly Sit-Ups. The third round consists of 200 meter Run and 20 Cossack Squats. Repeat the 3 rounds three times.
Score is the total number of repetitions completed before the 18-minute clock is done.
Down-Up: This is a variation of the Standard Burpee wherein athlete gets down to the start of the Push-Up position and then standing up for one rep. Athlete does not need to push down with the chest contacting the floor.
Cossack Squat: In a Sumo stance, perform a Side Lunge to the left leg for one rep and a Side Lunge to the right leg for another rep.
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