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Row 500m

Dumbell Complex (Medium weight)

Complete 3 Rounds NOT for Time:

  • 10 Stiff Leg Deadlift
  • 10 Bent Over Rows
  • 10 Hang Power Cleans
  • 10 Push Press


Every minute on the minute for 10 minutes

  • 5 Chest To Bar Pull Ups
  • 5 Push Press (95/65lbs)


Bench Press 1-1-1-1-1

Weighted Pull-Up 1-1-1-1-1



Complete 5 rounds for time of

  • Run 400 meters
  • 30 box jumps (24’’/20’’)
  • 30 wall ball (20/14lbs)