3:00 Row/Bike/Ski (:30moderate/:30slow)
-into-
3 sets:
10 Goblet Squats (2 second pause at the bottom)
10 Alternating V-ups
10 Ring Rows


 

Teams of 2 / (Grp A - West))

#1 / AMRAP 9

9 Cal Bike

7 Box Step Up

5 Burpees

-rest 1

#2 / AMRAP 9(GrpB - East)

21 Signles or JJ's

15 KB Deadlifts

9 Lunges

-rest 1

#3 / AMRAP 9(Grp C - North)

12 Squats

12 Push-ups

12 Sit ups

Member/ 30 Cap

RX /Teams of 2 / 3 Rds:
Row 2000m/1750m
60 Front Squats, 75/55/35
30 Burpees
 

Shoulder/Glutes

4 Rounds
10 Barbell Strict Press @ moderate weight
10 Bottom-Up Single Arm Standing KB Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Band Pull Through @ moderate weight

-Rest 3 min b/t round-

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)