For time:
100 Calorie Row
200 Double Unders
400m Med Ball Run (20 lb)
4 minute rest
50 Calorie Row
100 Double Unders
400m Med Ball Run (20 lb)
2 minute rest
25 Calorie Row
50 Double Unders
400m Med Ball Run (20 lb)

In 3 minutes with a 135/95 lb barbell:
15 Power Cleans
12 Power Snatches
9 Squat Cleans
Max Overhead Squats in the remaining time

Perform the above workout twice with a rest in between

• For Time:
Row 1000 m
GHD Sit Ups 50 reps
MB Wall Ball (9Kg) 100 reps
GHD Sit Ups 50 reps
Row 1000 m

Go by feel.

Find 3RM

Row 4mins Easy
*sprint last 10sec of each minute
+
2 Sets Each
15 Banded Russian KBS
5 Tall Box Jump Step Down

16' AMRAP
14 kettlebell swings 32/24
21 T2bar
28 wall ball

5-5-5-5 of:
BB Deadlifts
5 @ 8 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps

• 4-4-4-4 of:
BB Front Squats
4 @ 8 RPE (-10% Load Drop)
70% 1RM 4 reps
75% 1RM 4 reps
80% 1RM 4 reps
70% 1RM 4 reps

5 rounds for time:
5 muscle ups
15 box jumps 24”