20 minutes of hard rowing

Score is total meters rowed

1) Kipping Movement Practice

• For 10-15min, practice kipping movement (options below)

*T2B, Pull Up, C2B, Muscle-Up

2) 3-4 ROUNDS FOR QUALITY

• 10-20 Banded Hollow Lat Pulldown
• 20m Hand-over-hand Sled Pull
• 1 Set of Deficit Push Up/Normal Push Up

*rest as needed

DL:
1x20
3x10
Rest 3min btw sets. No belt, no bouncing. Add weight from last week.

9min amrap:
7 dual kettlebell c/j ( between legs)
10 dual kettlebell front rack lunges (5/5)
15 burbee
RX is 24/16 scale to 20/12 if needed.

3 rds accessory:
20-40 reverse hyper
15 weighted sit-up
20 m max load farmers walk

A: Complete 20 x rounds of Strict KTE

B: Build 2 and 1/2 mins of L Sit

C: Complete 40 swings on rings

D: 100 Pull Ups- every break 20 DU

"Team Gallant"

In teams of 2 for time:
Run 1 mile with a 20/16 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/16 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/16 pound medicine ball
16 Burpee pull-ups

Share the work. One works, on rests.

For time:
30 Wall-balls 9/6 kg
3 Hang Power Cleans 30/20 kg
25 Bodybuilders
3 Hang Power Cleans
20 Wall-balls
2 Hang Power Cleans
15 Bodybuilders
2 Hang Power Cleans
10 Wall-balls
1 Hang Power Cleans
5 Bodybuilders
1 Hang Power Cleans

above for yellow.
orange: PC 52;5/45 kg
blue: PC 75/52,5 kg

We consider this Vp(e) - Aerobic Power on the electricity side - and this one can get away from you if you don’t play it smart. With descending reps as you go, each set gets a little ‘easier.’ Pay close attention to bracing and staying tight on all the CJs, don’t rush it. Focus on being crisp and tight. Obviously, the breathing plays a factor here, and work to get your breathing to a high, consistent pace. When you get to the CJ, take a moment to organize yourself, and get into a tight position before jumping the bar - the weight should be manageable and something you know you can do. For both Wallballs and Burpees, stay as relaxed as possible, focusing on rhythm, timing and balance.

5min amrap:
Burpee

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps

For time

• 50 alternating single-leg squats
• 3 rope climbs to 15 feet
• 800-meter run

21-15-9
Cal row
pull ups