Rowing sprints
Max effort 3 x 10" for calories

3 min rest between attempts
Total calories as score, round calories into comments

Descending reps, but with a heavier progression, for time:

5 cal Row
50 Air Squats

10 cal Row
40 Wall Balls

15 Cal Row
30 Goblet Squats

10 Burpees
20 Front Squats

10 Burpees
10 OHS

20 min Cap!

Chipper FT:

30 Cal Row/Bike
20 Burpee Box Overs/Bar Overs
20 KB Swings 24/16 kg
20 Pullups (Kipping -> Jumping CTB -> Ring Pullups)
20 Wall Balls

EMOM 10 min
Burpee ladder

Start at 1, 3 or 5 reps and add +1 rep each minute.

"Charlotte"

For time:
21-15-9
OH squats 45/30 kg
SDLHP 45/30 kg

Dual Russian KB Swing 6 x 12

Turkish Get-Up (TGU)
6 x 1+1, AHAP

EMOM 12 min

7-9 box jumps
7-9 pullups
30-45" hollow hold

EMOM 30 min

AMRAP: 3 burpees + 5 KB-swings
1 min rest
AMRAP: 30 DU + 5 groiners
1 min rest
row
1 min rest

Intervals (ABABAB)

Alpha+Beta x 3, 3 min rests

Teams of 2, you-go-I-go:

Alpha:
1 min max rep pullups (you go 1 rep, I go 1 rep alternating; if strong then keep hanging all minute)
400 m run

• 3 min rest

Beta:
1 min max rep pushups (you go, I go; scale up to ring Pushups if needed)
400 m run

• 3 min rest