“Row Cindy Row”
20 min AMRAP
5 pull ups
10 push ups
15 air squats
20 cal row

Optional Accessory:

EMOM x10

3 Power Snatch

Add loading by feel. TnG or DnG reps. This is for consistency, not for pr.

Overall RPE 3-4.

15 min AMRAP
5 min AIRBIKE cal
5 min row cal
5 min DU

4 x Ring MU
8 x Push Press 50/35kg
8 x Box Jump Over

EMOM 12 mins:
Every 1 min for 12 mins
3 power snatch @50kg/35kg
6 burpee over the bar
scaled: barbell 43/30kg

Bulgarian split squat (20mins)
8 reps/side x 5 sets
- increase weight each set if form allows
- use Kettlebell
- elevated foot
- 2 mins rest between sets
Accessory: KB press 10/side x 5 between sets

AMRAP 12:
5 Wall climb overs 120/100cm
8 Alt DB snatch 20/15kg
12 DB OH walking lunges (6L+6R)
20 DU

4 rounds, rest as needed:

1) 4 Back Squat
2) 6 Barbell Press
3) 3 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)

A) AMRAP 10
”I Go, You Go”
15/10 Cal. Row
6 Burpee over Rower

B) AMRAP 10
With a partner
30 Wall Balls
40/40 Russian Partner Twist with MB

C) With a partner
3min SkiErg
30sec rest
3min Assault Bike
30sec rest
3min Idiot Run
30sec rest

3 Sets of 8:
Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises