Intervals, 3R: (30 min)

AMRAP 2:30 min
3 OHS
3 burpees

• 2:30 min rest

AMRAP 2:30 min
5 KTE
10 KB-swings 32/24 kg

• 2:30 min rest

For time:

150 Wallball (“Karen”)

Every time you stop→ Row 10/7 cal

RPE 4-5

For time:
Buy in: Row 1000m

Then
1-10 Up and Down
10-1 KBS 24/16kg

Cash Out: Row 500m

Overall RPE 4-5

Start this workout by rowing 1000m, then 1 Up and Down and 10 KBS, 2 Up and Down and 9 KBS...Final round is 10 Up and Down and 1 KBS. Finish your workout by rowing 500m.

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Gymnastics Strength:

5 rounds, 20sec ON, 40sec OFF

1) Bottom of Ring Dip
2) Chin Over Bar
3) Handstand hold
4) L-Hang

Scale if needed (time, movements).

50 du's
50 squats
40 pull ups
50 squats
30 wall balls
50 squats
20 hspu
50 squats
10/12 cals on machine
50 squats
20 ttb
50 squats
30 KB swings
50 squats
40 sit ups
50 squats

4 RFT

25 Cal row
25 DU

Optional Accessory:

Pause OHS 3x2, 3sec pause at the bottom of the squat. Rest as needed between sets.

RPE 4 (1-2 reps in the tank)

20cal Row
10 V-ups
10 Ring push-ups
10 KBS (american) 32/24kg
20cal Ski
10 1-arm DB thrusters (5+5)
10 Double DB bent-over row
10 Pallof press w/ rotation
20cal Assault bike
10 WB 2 for 1
10 Burpee box jump overs 60/50cm
10 Pull-ups

AMRAP 15

30 Double Unders
12 Toes-to-bar
7 KB/DB Right Arm FR Squats
7 KB/DB Right Arm FR Push Press
7 KB/DB Left Arm FR Squats
7 KB/DB Left Arm FR Push Press