Warm Up:

500 m Row

10 Knees to Elbow

25 V-Ups

25 Push Ups




High Knees

Quad Pulls

Frankenstein Kicks



EMOM for 10 mins.

3 Back Squats with 2 second pause at the bottom



For Time

1000 m Row  

30 Toes to Bar

25 Hand Stand Push Ups

20 Ground to Overhead (95/65)

750 m Row

25 T2B


15 Ground to Overhead (95/65)

500 m Row

20 T2B


10 Ground to Overhead (95/65)

250 m Row

15 T2B


5 Ground to Overhead (95/65)

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