6 Rounds: 20x Medball Sit Ups (10/6) 40x Russian Twists (25/15) 400m Run or 500m Row
AMRAP 20 minutes: 10x DB Push Press (35/25) 10x Hollow Rocks 20x Box Jumps (24/20)
21-15-9 DB Hang Squat Clean (35/25) 500m Row or 1k Spin after each set Front Squat – 5×5 (90%)
1200m Run or Row 63x KBS (53/35) 36x Pull ups 800m Run or Row 42x KBS 24x Pull ups 400m Run or Row 21x KBS 12x Pull ups
7 Rounds: 20 Calorie Row or Spin 20x Barbell Burpees 10x Power Clean (155/105)
