15' EMOM
1: 5/5 gorilla row
2: 10-20" top pos. pull up hold
3: 20reps scissor kicks

10-9-8-7-6-5-4-3-2-1
Row
Burbee over rower
Back squat @80kg
Power Snatch @45kg

3 RFT:

250m Row

Rest 1 Minute

500m Row

Rest 2 Minute

750m Row

Rest 3 Minute

With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 50 thrusters 30/25 kg
10:00 - 20 strict pull ups
15:00 - 40/30 cal ski
20:00 - 40 box jump overs (24/20”)
25:00 - 1600 m run / 1200 m assault run / 4000 m bike

3 rounds for weight

16 lunge steps
60 single under

Rest Day
Take this day for relaxing and for
doing something else that training.
Spend time with the people who
mean something to you and be the
best version of yourself.
Next week is deload week!

4 rounds
12-15 goblet squat
12-15 push up
10 plank shoulder taps
10+10 one arm ring row

Select personnel will complete this test for contracting requirements:
1 minute push ups
1 minute crunches
1 mile run for time

Log results for tracking progress

For time:
20-18-16-...-4-2 DB Snatch (22,5 / 15)
10-9-8-...-2-1 Wallball (9 / 6)

4 rounds:
5-10 pull up/ring row
20 dead bug
10 bench dip
30s. plank