RX
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.

INTERMEDIATE
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.

BEGINNER
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.

RX
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.

For time

10 rounds of:

12 cal row
9 burpees
6 sandbag ground to shoulder.
Mandatory Rest 90sec

Sandbag @ 60/40kg

For time with a 10/7kg vest

10 rounds of
1000m ergo bike
30 boks step-ups @ 50cm
3+3 single DB thrusters @ 32.5/22.5kg

Buy out:
10km ergo bike.

Find heaviest 15 rep set of thrusters.

5 rounds

30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull @70kg
20 Ghd
50m Bear hug walk 80kg
30cal Bike

2 min Rest between rounds

E3 mom for 10 rounds

Buy-in 30 DU's
Back squats
(Reps 12,9,9,6,6,6,3,3,3,3)
Increase weight on every round.

For time

5 rounds

30cal row
20 DB snatch @22.5/30kg
50m sled push & pull @55/80kg
20 GHD
50m bearhug walk @ 60/80kg
30cal bike

Rest 2min between rounds

5 Rounds
30 cal Bike
10 Back Squat 100kg
15m Yoke carry 200kg
6 single DB clean+jerk 40kg
30 cal Row

For time

1. Bear Complex 50/35kg
2. BMU
3. Power snatch 50/35kg
4. HSPU
5. STOH 50/35kg
6. Bar facing burpees
7. Thrusters 50/35kg
8. T2B
9. Power clean 50/35kg
10. Pistol squats
11. OHS 50/35kg
12. 120 DU

TC: 40min

Complete:
1
2,1
3,2,1 etc.

1x Bear Complex:

Power clean
Front squat
Push press
Back squat
Push press (from behind the neck)