Warm Up: 12 minutes
12 Alt V-Ups
High Knees Down and Back
Butt Kickers Down and Back
12 Kip Swings
Bear Crawl Down and Back
Lunge Down and Back
12 (6R/6L) SA KB Thrusters
Partner Workout: 32 Min Clock
Buy-In:
100 Single Arm KB Press 53/35*
(with one knee down)
w/remaining time AMRAP
100′ SA KB Front Rack Lunge 53/35
16 Box Facing Burpee Box Jump Overs 24/20
4 Rope Climbs
T1: Modify. If needed sub rope climbs for a underhand Ring Row. 10 Reps per rope climb. Use a single ring for this movement.
T2: As written
T3: Legless Rope Climb and 24 Box Facing Burpee Box Jump Overs
Extra
500m row
Rest :90
1000m row
Rest :90
2000m row
Rest :90
1000m row
Rest :90
500m row