2 ROUNDS

1:00 Row @ Mod Pace

5 Lunge + Lunge + Air Squat

5 RDL + Bent Over Row*

10 V-Ups

Into…

2 ROUNDS

:45 Row @ Hard Pace

8 Alt. Back Rack Lunges

8 Jumping Pull-Ups

8 Up-Down + Alt. Shoulder Tap

* When hinged over for the RDL perform a Bent Over Row before standing and repeating. Think Bow + Pull + Stand

EVERY 3:30 x 3 SETS

1:00 Row

10 Back Rack Alt. Lunges*

3-5 Gymnastic Reps**

-Rest w/ Time Remaining-

*Start with empty bar and build up to or slightly past workout weight.

**Gymnastic Options:

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

Bar Muscle-Ups

(No Measure)

ON A 10:00 RUNNING CLOCK...

2 ROUNDS

20/15 Cal Row

20 Back Rack Alt. Lunges (65/45)

8 Pull-Ups

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK...

3 ROUNDS

15/12 Cal Row

12 Back Rack Alt. Lunges

6 Pull-Ups

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK...

4 ROUNDS

10/8 Cal Row

8 Back Rack Alt. Lunges

4 Pull-Ups

(Score is Total Time)

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

KG BB: (30/20)

EMOM x 6 MINUTES

MIN 1 - :45 Banded Ws w/:05 Hold*

MIN 2 - :45 SLOW Arm Haulers

*Keep elbows tucked to sides and pull hands out to sides w/palms up. Hold for :05 before returning back to center.

(No Measure)