2 Rounds:
20/15cal AB
15cal Row
12 GHD Hip Ext.
10 Empty Barbell Thrusters

Split press 3x5.

For time:

• 60 sit-ups
• 50 toes-to-bars
• 40 GHD sit-ups
• 30 pull-ups
• 20 strict pull-ups
• 10 bar muscle-ups
  

4 Supersets of:
10 Seal Rows
10 Alt. Double DB Bicep Curls (10/10)

Rest 60-90s btw sets.
Choose weight, Go HEAVY!!! 💪🏼

2 Rounds For Time:
20 Double DB Snatches 2x20/15kg
40 DU
20 Double DB Cleans
40 DU

AMRAP 20:
:20 work / :40 Rest
- Row Calories

Goal:
Max calories. Go hard (1K-2K pace), but stay consistent on calories for each round. Don't start too hard and crash!

2 sets of:
1min Row (5K pace)
10s Rest

2 sets of:
45s Row (5K -5s pace)
20s Rest

2 sets of:
30s Row (5K -10s pace)
30s Rest

3 Rounds For Time:
50 DU
30 Push-ups

EMOM 10:
Min 1-3: 3 reps @70% of the days 1RM
Min 4-6: 2 reps @75%
Min 7-10: 1 rep @ 80%

• No TnG, reset btw each rep

AMRAP3 x 3:
9 T2B
6 HSPU
3 OHS 43/30kg

Rest 2min btw AMRAP's.