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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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