A. Warm Up

Row for 5 minutes easy

EMOM 5 Strict knees to elbow

10 second Row at high effort

EMOM for 5 minutes

12 Jumping Lunges

6 Scap Push Ups

6 Scap Pull Ups

B. Strength

Front Squat

6 sets of 3 reps @ 21X1 Tempo

C. Conditioning

2 rounds for time of:

750m/650m row 16 Thrusters 95/65 500m/450m row 16 Front Rack Walking Lunges 95/65

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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

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