Rowing Sprints 2X 300 Meters 1 min rest then 5X 150 Meters 30 sec rest then 1X 750 Meters *score your average split time*

Wod 2X 4 min AMRAP 12 Thrusters 75/55 9 Pull-ups 6 Burpees 2 min rest *pick up where you left off for the 2nd AMRAP*

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike