3-5 rounds for quality
10/7 Cal Row/Bike/Ski
30 Meter Single Arm Front Rack Carry
10 each Gorilla Rows @24/16kg

• Goal: Steady pace with unbroken sets of Gorilla Rows. Your choice of weight for the Carry
• Rx+: 5-10 Strict Handstand Push-ups after each round

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

20-15-10
Deadlifts 100/70kg
30-45-60
Double Unders

• Rx+: 125/85kg
• Cap 8:00

2 Rounds for time:
25 Power Cleans (50/35kg)
25 Bar Facing Burpees

Timecap: 10 mins

Extra:
Jefferson Kang Curl
3 x 3. Rest 60s
- Light/moderate weight

5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

*Score = Time it takes to complete the workout

Option

Emom 30min

15-25 AirSquats
30-40 sec Ergo/ Run
15-25 Sit ups
8-12 Pushups
5-10 Pull ups / Ring Row
Rest

"Helen"
3 rounds for time:

run 400m/ row 500m
21 kettlebell swings (24/16kg)
12 pull-ups

Timecap: 14 mins

Extra:
Banded Bent Iso Row: 3 x 12-15 each. Rest 60s

Partner Amrap 12
8/6 cal ski
8 up&down

rest 3min

Partner Amrap 12
8/6 cal echo
8 box jump

AMRAP 8
4 Bar Muscle-Ups
8 DB Snatches, heavy
16 Wall Balls

Emom 8

1) 3 Raakariveä 70-75%
2) 6-10 Tangon yli burpeeta

EMOM 36

1 Minute : 2 Rounds " The Chief"
2 Minute : 11/7 Cal Echo Bike
3 Minute : 1 Rope Climb
4 Minute : 8 Box Over Jumps 30"/24"
5 Minute : 11/7 Cal Bike Erg
6 Minute : Rest