400m Run (500m Row)
2min Rest
400m Run (500m Row)
2min Rest
200m Run (250m Row)
1min Rest
200m Run (250m Row)
1min Rest
100m Run (120m Row)
:40 Rest
100m Run (120m Row)
*20min Cap
6min AMRAP
8 Strict Pull-Ups
10 Burpees
Mobility Finisher
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
