ROOKIE
A.
For time:
Row 500m
40 Front Squats
B.
For time:
Row 400m
40 Knees to Elbows
C.
For time:
Row 300m
20 Double Unders
D.
For time:
Row 200m
60 Sit Ups
INTERMEDIATE
A.
For time:
Row 500m
40 Front Squats 40/25kg
B.
For time:
Row 400m
50 Knees to Elbows
C.
For time:
Row 300m
60 Double Unders
D.
For time:
Row 200m
80 Sit Ups
(Session Goal:
A. Sub 4:30 min
B. Sub 4:00 min
C. Sub 3:30 min
D. Sub 3:30 min
Rest 8min or more between parts)
COMPETITOR
A.
Floor Press
3-3-3-3-3-3-3-3
Rest 1-2min (4x close grip, 4x wide grip)
B.
Alternating EMOM for 30min:
Row 12 calories
1 Shoulder to Overhead at 90% 1RM