AMRAP 15:00
15 Cal Bike/Row/Ski
40m each Single Arm Farmer Carry
15 Cal Bike/Row/Ski
50/30 Push-ups (scale to complete in 3 'easy' sets)
15 Cal Bike/Row/Ski
50 Hollow Rocks

Band Stability Adductor Plank Walk: 3 x 8-10 each. Rest 60s.

Not for time
3 rounds
200m/175m easy row
15 banded pull aparts

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

5-8 rounds
20 total x Slow Bicycle Crunch
:30 x Single Under
20 total x Single Leg Hanging Knee Tuck
:30 x Easy Jog/Walk
20 total x Plank Knee to Elbow
1-3mins Easy Row/Bike/Ski

Midline

5x15 GHD Sit Up
Rest 2 mins between sets

For time, With partner
Row 5000m
40 Devils Press 2x22,5kg/2x15kg
40 Step over box 2x22,5kg/2x15kg
40 Hang Dumbell snatch 2x22,5/2x15kg
Split as desired. YGIG

2 rds:
1min. Row/Bike
12 Lunges
6 Push ups

2 rds:
6-8 DB snatch
6-8 OH Walking lunges
6-8 Burpees
6-8 Clean & jerk

• Mobility...

Complete as many rounds as possible in 10 minutes of

• 30-second L-sit from the floor
• 10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

*Repeat from 7.13.22