WARM-UP

2 ROUNDS

10 Kang Squats

10 Scap Pull-Ups

10 “Slow” Air Squats

10 Alt. Elbow Punches

Into…

2 ROUNDS

8 Ring Rows or 6-8 Strict Pull-Ups

8 Strict Hanging Knee Raises

8 Barbell Muscle Cleans

8 Barbell Front Squats

EXTENDED WARM-UP (ALL)

EMOM × 6 MINUTES

(:40 ON/ :20 OFF)*

MIN 1 – Row @20-22 SPM

MIN 2 – Row @22-24 SPM

MIN 3 – Row @24-26 SPM

MIN 4 – Row @26-28 SPM

MIN 5 – Row @28-30+ SPM

MIN 6 – Row @ Consistent Workout Pace

*:40 Row at the Suggested SPM, during the :20 recovery and set target at new

SPM. Workout pace should be somewhere b/t 24-28 SPM.

WORKOUT (PERFORMANCE)

ON A 15:00 RUNNING CLOCK…

10 ROUNDS

1 Rope Climb

3 Front Squats (185/135)

-Immediately Into-

Max Meter Row w/ Time Remaining…

(Score it Total Meters)

KG BB: (185/135)

WORKOUT (FITNESS)

ON A 15:00 RUNNING CLOCK…

10 ROUNDS

3 Knees to Elbow

3 Front Squats (135/95)

-Immediately Into-

Max Meter Row w/ Time Remaining…

(Score is Total Meters)

KG BB: (135/95)