WARM-UP

MOBILITY ROUND

5 Inchworm + Push Up

10 Alt Thread the Needles

5/5 Moose Antlers

10 Plank Shoulder Tap

10 Piked Toe Taps

10 Scap Pull Ups

Into…

2 Rounds

250/200M Row

8 Strict Press (RND 2: Push Press)

8 Bent Over Rows

8 Tuck Ups or V Ups

8 Kip Swings

STRENGTH (ALL) — ON A 16:00

RUNNING CLOCK… Build to a Moderate 5-Rep Push Jerk*

Push Jerk for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

500/400m Row

20 Toes to Bar

10 Shoulder to Overhead (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

400/350m Row

20 Toes to Something

10 Shoulder to Overhead (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-