4 rounds of:

• 3 minutes of rowing
• 1 minute of muscle-ups

Post calories rowed and muscle-up reps completed to comments.

3 sets 80% 90% 100%
Row 500m
20 KBS 1.5/1pd
20 FS 115/75#
20 CTB chin ups
80 DU
rest 5mins

Record working time

Row 120 Calories for time

5-3-1 @ 75%, 85%, 95%

emom – PS 1. 1 pick your start and build per min – 5mins

7 ROUNDS FOR TIME:
* 7 KB SWINGS
* 7 POWER CLEANS
* 7 BOX JUMPS

FOR TIME:
- TIME CAP: 20 MIN.
- TARGET: < 12 MIN.
--- 30 Double unders.
--- 30 Thrusters 40/20 kgs.
--- 10 Lateral burpees over the bar.
--- 30 Double unders.
--- 20 Thrusters 50/30 kgs.
--- 20 Lateral burpees over the bar.
--- 30 Double unders.
--- 10 Thrusters 60/40 kgs.
--- 30 Lateral burpees over the bar.

For time:

• 30 medicine-ball cleans, 20-lb. ball
• 30 ring dips
• 30 medicine-ball cleans, 20-lb. ball
• 30 chest-to-bar pull-ups
• 30 medicine-ball cleans, 20-lb. ball
• 30 push-ups
• 30 medicine-ball cleans, 20-lb. ball

3 rounds for time:
- 20 Kb Swing (24/20 Kgs).
- 20 Chest to bar pull up.
- 20 Box jumps (24"/20).

5 rounds:

500m Row
15 x OHS (42,5/30kg)