30 min As May Rounds As Possible (only complete rounds count) Even Minuets EMOM – 15 Cal Row Odd Minuets EMOM – 15 Burpees Use remaining time after completing the 15 cal row or the 15 burpees to rest/transition. If you do not complete the required work the round does not count and you still transition. Scaling for this workout will be choosing a lower, yet challenging number that you can complete for time allotted.
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See AllA. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8