This is an amazingly complete workout in only twenty-four minutes.

Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.

If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.

Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.

Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Low Back Rehab Exercises
10x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
Pole Vault Plant Drills
Pole Vault Jumps (12-step)
4x80m Strides (short rest)
Gymnastics (1 Legless Rope Climb, Glide Kips)
2 Laps of the Infield + Static Stretching (Cooldown)

10 rds
10 HSPU
3 pullups
13:13

Strength:
5x5 80% front squat (hice con 60kg)
5x8rep press (hice con 30kg y 35 la ultima)
WOD
5 rounds 2' on 2' off
12 ttb
14 s2o 30/20kg (hice con 30kg)
16 box jump
row for calories
(Hice 11-11-13-12-11= 58 calorias, cada 2 remadas era una caloria mas o menos)

Clean to 2RM ( 60 kg )

every minute for 10 mins do 2 clean squats ( 50 kg )

WOD 1 : 5 rounds
30sec max double unders
1min max strict pull ups
30 sec max double unders
(1min rest between rounds)

FINISH : 400m farmers carry (32KG per hand )( RX'd ) when KB is dropped you must run
back to the start before picking KB back up and continuing

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
8x20m Pole Vault Sprinting Drill + 10m Run with Takeoff (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Few Pole Vault Plant Drills
Lots of Pole Vault Jumps (12-step)
3xHigh Jump Circle Runs
3xHigh Jump Takeoffs (8-step)
2x300m Runs (52 seconds & 54 seconds, about 5 minutes rest)
Gymnastics (Handstand Holds)
3 Laps of the Infield + Static Stretching (Cooldown)

A. emom - Push Jerk TnG x 5 start at 75/115# build 10# every min
SCORE: 115, 135, 145, 155, 165, 175, 185, 195, 205

+

3 sets 80% 90% 100%
Row 500m
25 box jumps or step up 24/20"
20 CTB chin ups
20 wall balls 20/14#
20 burpees
rest 5mins
SCORE: 6:04, 7:17, DNF

Notes:
- focus on breathing during TnG work
- increase pace per set
- record times for all sets

EMOMx5 - 2 Front Squat *AHAP starting load at 65% *3 sec hold at bottom
EMOMx5 - 2 Front Squat *Deload exact weight as you climbed on sets 1-5 *3 sec hold at bottom
Sets 5 & 6 will be the same weight.

85x2, 95x2, 105x2, 115x2, 120x1 (failed 2nd attempt), 120x1 (failed 2nd attempt), 115x2, 105x2, 95x2, 85x2

B)Row-
3x400 Max Effort rest 2 min between efforts
1 Rope climb during 2 min rest MOD 3 climbs from ground

C)Mobility & Grip Strength
Spend 10-15 mins working on mobility. During this time take turns hanging in 10-15 sec intervals on the rock rings. Approx 8-10 sets.

15 minute AMRAP of the following:
21 K2E
21 Single Arm Overhead walking lunge using 1.5 pood (I used 50 lb dumbell) this was just the right weight, although if I had a 1.5 pood KB I would have used that as well.

I did break up all sets, mainly because I thought that since we're going for 15 mintues, don't blow it all out too quickly.
I started doing 15+6 for K2E, then went to 13+8 and eventually to 11+10
Overhead walking lunges were almost always 11+10.
In the last 5th round, I decided to do 11 with the right and then 10 with the left to balance out the reps since I knew I was close to the end of the timecap.
Good Workout.
The rings at the gym are a bit too close to the wall so I had to kind of overcompensate and not get too much kip and kind of flex the arms a little. Still a nice combo/ couplet.
Midline will be sore tomorow.

Partner WOD

3 RFT

50 push press @ 95#
50 box jump @ 24"
50 SDHP @ 95#
50 KBS @ 70 lbs
50 burpees