For time:
*30 Pull-ups
*50 Thruster (45 pounds)
*1000m Row

1) Tempo Overhead Squat: 5 x 4, adding weight only if form permits. Rest 90s.
- 31x1 Tempo
- Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.

2) 1-Arm DB Row w. rotation: 3 x 10 ea. Rest 60s.

10 min AMRAP
10 wall balls
10 alternating DB or KB snatches
10 cal row or ski

Rest 1 minute

10 min AMRAP
10 pull ups (scale to ring rows)
10 goblet squats
10 sit ups

Rest 1 minute

10 min AMRAP
10 slam balls
10 burpees
10 thrusters with MB, Kb, or MB

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

Metcon/*Rx(20)
800m run
200m farmers carry 70/50-*90/70
50 step ups/*box jumps
200m lunge
800m run

3x3 front squat (12)

Finisher
30 hip rots per
30 arm circles per
:30 sec v-sit x3

70-90%

Partner Bingo

3x3

100 Cal. Row
100 KB Swings 24/16kg
100 Cal. SkiErg

100 Throwing MedBall Situps
100 Burpees
100 Wall Balls

100 Box Jump Overs
100 Pushups
100 Cal. Assault Bike

30min Time
25 Squats for every Bingo

5 Box jumps 80/60cm
7 STOH 50/35kg
30 DU

4RFT
16 pistols
12 TTB
30 Du`s

EMOM 8
1min: 5 C2B
2min: 5 HSPU