Teams of 2

AMRAP 20:
60 Calorie Row, 60 Kettlebell Swings (32/20)
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (20/14)
20 Calorie Row, 200 Meter Run (together)

10 Rounds
15 Calorie row
Rest 45 seconds

Complete as many reps and row as many calories for the following:

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Max Weight Lifted of the following:

Back Squat
Bench Press
Dead Lift
Overhead Press

4 rounds
30 DUs
10 HSPUs

Maastaveto 15-10-8-10-15

5x 1min (90sec rest between sets)

Then, depending on your weaknesses, choose ONE of the following

4a. Bitch Work
3 Rounds
75 Calorie row
Rest 3 minutes

4b. Gymnastics
6 Rounds
50ft. HS walk – at the end of 50ft stay in static hold as long as possible
Rest 2 minutes

Use a vest or other added weigh to perform a laddered superset of pushups and pullups!

AMRAP of 15 minutes:
1 pushup, 1 pullup
2 pushups, 2 pullups
4 pushups, 3 pullups
8 pushups, 4 pullups
16 pushups, 5 pullups etc (The pushup-ladder doubles per round)

For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50 burpees
40 single-arm overhead squats, 5-kg
30 handstand push-ups
20 thrusters, 20-kg
10 turkis get up