| AM SEssion | |
| Rowing Intervals | |
| A) | 6X750m Row – increase your pace every single set – last set should be the fastest |
| rest 2 min | |
| B) | 10 Min EMOM |
| 20-25 Sec Weighted Hollow Rock | |
| PM Session | |
| A) | 16 MIn EMOM |
| 1 | 35 Sec AMRAP Strict Pull-Ups @20X1 |
| 2 | 3-5 Burpee Bar Muscle Ups |
| 3 | 15 Sec Wall Facing HS Hold + 4-6 Wall Facing Strict HSPU |
| 4 | 5 Dual KB Push Press + 50 FT OH Walk + 5 Dual KB Push Press – tough KB’S |
| B1) | 10 Heavy Push Press – rest 1 min |
| b2) | 4-7 Strict Ring Pull-Ups + 3-4 Ring Muscle Ups + 4-7 Rings Dips |
| rest 2-3 mins X 3 sets | |
| C) | 14 Min AMRAP |
| 21 Wall Ball Shots (30/20 lbs) | |
| 15 Power Snatches (95/65 lbs) | |
| 9 Bar-Facing Burpees |
