5x500m row

1:1/ with partner.

Result is slowest round.

Weighted Hip Trust + DB bicep curl

Working twenty minutes.

Hip Trust 8-12 reps/round@AHAP
Bicep Curl 20 alternating.

No rest btw movements, Rest as needed btw rounds.

Tabata
Wall Ball

AMRAP 15

50 air squat
40 sit ups
20 push ups
10 pull ups

Metcon:
“Barbell Baby 2.0”
20 thruster
30 front squat
20 push press
30 back squat
RX: 45/30

Wittman
7 rounds

15 Kettlebell swings 1.5/1p

15 Power Cleans 95/65

15 Box Jumps 24/20

Push Press: 6 x 2 @85%, rest 2:00

• Option: 5 x 5. Rest 90s.

EMOM 20:00
Minute 1: 15 DB Push Press @50/35lbs (DBs in both hands)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Double KB Rows 24/16kg
Minute 4: 15 Burpees

AMRAP 17 with partner

15/12 cal Row
10 m HS walk
8 strict pull ups
IGOYOYGO

For time:
15 Power Cleans @60/42.5kg
21 C2B Pull-ups
12 Power Cleans @70/47.5kg
15 C2B Pull-ups
9 Power Cleans 85/55kg
9 C2B Pull-ups

• 14:00 Cap
• Rx+: @70/47.5kg, 85/55kg, 90/60kg