20 Min of:
Row @ 60-70% MHR +
8 Interval of:
Row 20’’ @ max effort
40’’ @ 60-70% MHR +
5 Min of:
Row @ 60-70% MHR

Conditioning
For Time:
Row 2k
Run 1 Mile
Row 2k

Gymnastic Conditioning
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Rest 1 Minute

AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

Five rounds for quality

10 db bench press
10/10 bicep curl w/db
10 bent over row w/db
start from light weight and add weight every round. Last round should be heavy

5 rounds of

• 10 steps front rack walking lunges

Go heavy for all 5 rounds, without breaking form - do not include warm up sets

For Time:
Two-Arm KB Russian Swing (32/24Kg) 21 reps Burpees 21 reps
Two-Arm KB Russian Swing (32/24Kg) 15 reps Burpees 15 reps
Two-Arm KB Russian Swing (32/24Kg) 9 reps Burpees 9 reps

lepoja

10 min AMRAP
200 m run
20 Thrusters (DB, BB, MB)
25 sit ups
30 DU or 60 singles

Rest 2 min

200 m row
12 burpees over rower
20 OH walking lunges (10 each leg)
20 Russian twists with plate

1a) Banded Alphabets: 2 x 1 set on each side.
1b) Banded Pull-through: 2 x 20-25. Rest 30s.