6 rounds of:

1 minute of Rowing
1 minute of Burpees
1 minute of Single-unders
1 minute of Rest

Try for as many reps as possible of each exercise, not just total score. Post separate totals of calories rowed, burpee reps and single-unders reps completed to your notes.

Front Rack Step forward (and back) lunges

4 x 12+12 reps @moderate load

Go every 3:00

---

3 rounds:

10 single leg DL's w/ DB
60s heavy KB's front rack hold

*rest as needed between movements

---

Running clock:

0:00 - 03:00:
row 500m (GO FAST!)
03:00 - 10:00:
EMOM7:
5-8 burbee over rower

4 sets × 5 reps

Go every 2:00

RestDay!

Open 24.3

Open 24.2

10 burpees to target
20 sit-ups
10 hand release push-ups
20 Amerikan swings

ABS: 3 rounds of:
10 Weighted AMSU
30s Plank hold
10 Ab-wheels
30s Plank hold
10 T2B
30s Plank hold
Rest

Open 24.1