3 rounds for time
20 cal row
10 trusters 50kg/35kg
10 kb box Stephen overs (one kb on shoulder) 60cm,24kg/ 50cm, 16kg

For time
75/50 cal row
60 A-jumps
45 sandbag cleans / double DB cleans
30 BMU
15 deficit hspu
30 BMU
45 sandbag cleans / double DB cleans
60 A-jumps
75/50 cal row

TC 35min

5 rounds
5 strict pull ups
10 push ups
25 DU
25 cal airbike

9x
2min ON/2min OFF

Row 20/15Cal
5x10 Shuttle Run
+
Max Cal in the remaining time of
A) Echo Bike
B) SkiErg
C) BikeErg

5 rounds (30:00)
Min 1-2: Max Cal Row/Bike/Ski/Shuttle Run
Min 3-4: Turkish Get-ups
Min 5-6: Max Box Jumps w Step-down

FOR TIME / YGIG:

2 x KB / DB

5 Rounds
8 Front squat
5 Half burpee over

5 Rounds
8 Push press
5 Half burpee over

5 Rounds
8 Thruster
5 Half burpee over

*Both complete 5 rounds / couplet

3 rounds for quality
20 Cal Row/Bike/Ski
15 Wall Ball
10 Hand Release Push-Up or Weighted Push-Up
Rest 1:00

• Push-ups UB or 2 sets. Scale accordingly.

Tri-Set x 3 sets!
2-6 x Strict Chin-Up / Self Assisted Chin-Up
Rest :10
12 x Double DB Bent Over Rows
Rest :10
24 x Straight Arm Band PullDown
Rest 3:00

4x 2+2 @70-75%

For time, 3 rounds
10 back squats 100kg/75kg
14 push ups
14 pull ups