Endurance Monday
A) 12:00 EMOM
100m Row (no pause)
1 Lap
20 MB Slams

B) 12:00 EMOM
150m Row (pause)
2 Laps
25 MB Slams

A) 12:00 Strength
6×3 Deadlifts @ 82.5%

B) 4 Rounds for Time (10:00 Cap)
10 BB Thrusters (95/65)
8 Superman Hollow Hold V-Ups

TABATA!
Jumping Lunges
SA Push Press (DB/KB)
Box Jumps
Bottom Half Burpees
Abmat Sit Ups

4×5:00 Window
20 Kipping Pull Ups
30 Wall Balls
Max Row or “L” Laps
1:00 rest between rounds

Partner workout!
26:00 AMRAP
Partner 1: 10 BB Shoulder to Overhead
20 Sit Ups
Partner 2: Max BW Box Step Ups
*once each partner completes the above, 250m row (each partner)
*one rower per team

For time (24:00 Cap)
22/120-18/100-14/80-10/60-6/40-2/20
DB/KB Renegade Rows
Burpee Over DB/KB
Double Unders