10 min AMRAP

5 unbroken bent over rows 155/105

5 strict hspu 

5 box jumps overs 30/24″

(clear the box)
15 min Build to a heavy log ground to ovhd. At 15 minutes drop the weight(athletes choice) and perform 25 for time.


A) 15 rope climbs-no jumping to start climb.

B) 1 front squat 95/65

Add 10 lbs every minute until failure.

C) 7×75 yards sprint. Rest is slow walk back.


Travel 7000m in 45 minutes or less.
Choose any combination of rowing, running or biking (each meter worth half a meter). Cannot just row or just run

5 sets of 10 hip ext 45/35 plate+10 w/no plate(20 reps total per set)



Do general class workout before or after. 

A) 20 minutes To Build to heavy 1 rm Power Clean

B) Then 10 min emom of 10 burpees+1 PC at 205/135

C) 15/10 muscle ups for time.

14 days out

In addition to regular class wod

A) 4 rounds
(alt rounds back and forth with a partner)
25/18 cal row
15 KBS 70/53

B) run 800m

C) 3 rounds
(Alt rounds back and forth with a partner)
15 bf burpee
10 shoulder to ovhd 165/110