Rowing

30 min AMRAP

• 500m Row
• 5 KB Swings
• 7 High Pulls
• 12 Box Step-ups

Repeat until 3000m are reached on each machine – Partner Workout

• Each partner – 25m overhead plate carry (35lb)
  • 1 partner rows 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
• Each Partner 25m overhead plate carry (35lb)
  • 1 partner Skis 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
    

For Time (40min cap)

• 500m Row
• 5 rounds of Cindy
• 400m Run
• 4 rounds of Cindy
• 300m Ski
• 3 rounds of Cindy
• 200 single unders
• 2 rounds of Cindy
• 100 cal Assault Bike
• 1 round of Cindy

1 round of Cindy is

• 5 pull-ups
• 10 push-ups
• 15 Air Squats

20-minute AMRAP

• 19 Cal Row
• 19 Wall Balls (20/14)

16 min EMOM

• 9 cal row
• 7 front Squats. (135/65)
• 5 bar facing burpees
• 3 power cleans and jerks. (165/95)

16 min AMRAP

• 5 deadlifts (225/155)
• 9 Box Jumps / Box Step-ups (24/20)
• 14 Cal Row

10 min AB AMRAP (Bonus)

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

27, 21, 15, 9 For Time (30 min cap)

• Front Squats (95/65)
• Rowing
• Lunges
• 4, 3, 2, 1
  • Wall Walks

Team 300 cal on each (1min work: 15sec transition

• Rowing
• Runner
• Ski
• Rest

If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

12 min warm-up

• Deadlifts
• Air Squats
• Shoulders
• Rowing

AMRAP (18 min cap)

• 25 Wall Balls. (20/14
• 25 Deadlifts (135/95)
• 25 Push-ups
• 25 Cal Row/Ski

12 min warm-up

• shoulders
• Lunges
• Rowing

For Time. (15 min cap)

• 2000m Row
• E2MOM – 2 Curtis P’s (95/65)

Curtis P = 1 Squat Clean, 2 lunges, and 1 Push Press

10 min AMRAP Cool Down

• 50-100m of light rowing
• 5 air squats
• 6 Body Weight Lunges