- RX -
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)
- Use two DBs.

- INTERMEDIATE -
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips
7 devils presses (25/35 lb)
- Use two dumbbells.

- BEGINNER -
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devils presses (10/15 lb)
- Use two dumbbells.

EMOM 5:
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | burpee + max-effort jump and reach
 

Accumulate:
1:00 banded shoulder stretch/arm

AMRAP 10:
7 bent-over dumbbell rows
7 push-ups
7 devils presses (35/50 lb)
- Use two dumbbells.
 

EMOM 12:

Min. 1 | :45 alternating single-leg squats

Min. 2 | 1:00 SkiErg

- Score = Total single-leg squats

- Consistent pacing and reps - The goal is single-leg squat practice under fatigue.

For as many sets as possible:
500-m row @ 2:00/1:50
500-m row @ 1:58/1:48
500-m row @ 1:56/1:46
- Continue to reduce by :02 in each set until failure.
- Rest 1:00 between intervals.
- The goal is to successfully complete at least 5 sets. So scale times as needed. If you row a 8:00/7:00 2k, start at the times listed above. Start your intervals at 2:20/2:10 if your 2k is between 8:00-10:00.
- You must finish the interval on or under the indicated time. Finishing over time is considered a failed set and the workout is over.