Warm Up

400 m Run / 500 m Row

20 Push Ups

20 Sit Ups

20 Air Squats

5 Inchworms with Push Up



EMOM x 10

4 Front Squats

start @ 70%



15 Minute AMRAP

10 Dead Lifts (expert: 275/185; RX: 225/155)

10 Burpees

10 Box Jumps (24/20)


Extra: 2500 m Row with 20 Russian Twists (with 35/25 plates) every 2 minutes

Score = Minutes      

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