12-10-8-6-4-2
Deadlift (120/85kg)

6-12-18-24-30
cal Row

Warm-up
- Coach Choice

WOD - FOR TIME

PART A - COMPLETE 4 ROUNDS
- 11 Handstand Pushups
- 11 Thrusters (60/40)
- 11 Toes to Bar/ Knees to Elbows
- 11 Burpees

Rest as necessary and go direct to...

PART B - COMPLETE 3 ROUNDS
- 11 Deadlift (111/81)
- 11 Box Jumps Over
- 11 Pullups

CAP TIME: Just do it!

AMRAP 15 min

15/12 cal row
10 WB
30 DU

15/12 cal row
20 WB
30 DU

15/12 cal row
30 WB
30 DU
...

ADD 10 WB each round

Mobility

AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.

Row 3x2000m, rest 90sec btw sets.
Score: avg split time

Back squat
5-4-3-3/ rest as needed

Go heavy!

• 45s. Row / Walk Out + Push up
• 45s. Row / Ring Row w/ Active shoulders
• 45s. Row / Hollow + Arch Rolling

• 45s. Row / Kipping swings

• Mobility...

• Work on Pull up / Chest to bar / Muscle up (Ring/Bar)

Rest day

60 min
Aerobic work:
5 min bike
10 push up
10 ring row
10+10 side plank lifts
20 sit ups