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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A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row


A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su


A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh