3 RFQ
15 bent over DB rows R 25kg
15 bent over DB rows L 25kg
10-15 DB biceps curls 25kg
40 banded pull aparts

3 Rounds Of:
3 Minutes 8 OH DB abmats + 16 alt front rack DB back lunges @15kg
2 Minutes Of max Double Unders
1 Minute Rest

10-9-8-7-6-5-4-3-2-1 sg arm DB devil press 25kg
25m DB farmer carry R 25kg
25m DB farmer carry L 25kg

3 rounds
10 cal bike or row
10 wall balls
5 inchworms

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 3:00 REST 1:00 x6
20 db ground to overhead
15 sit ups
10 burpees

Finisher
60 bicycles
1:00 hamstring stretch

For time:
400m run
30 pull-ups
20 cal row
30 wall ball shots
400m run
30 T2B’s
20 cal row
30 box jump overs 24”
400m run
30 dumbell snatches, alt. 45 lbs

Complete as many rounds as possible in 25 minutes of

• 25 sumo deadlift high pulls
• 25 push-ups
• 25 thrusters
• 25 sit-ups

♀ 45 lb. ♂ 65 lb.

Share your at-home modifications and rounds completed in comments.

20x
Every-30secx1arm cleanx5rep kb24kg/16kg

Weighted walking lunges 5 sets of 10+10 reps

5 rounds of:
60 s work
120 s rest