A) 3 Min Row/Assault the every :20 sec for 3 min wallfacing Handstand Hold/Hollow Swings/Russian Kettle then 1 min Jog

B) 12 Min EMOM

1 Split Jerk


1st-10 hang Dumbell Power Clean

2nd-25 Sec Alt Step Ups to 20′

3rd-30 Sec Burpee’s

C) “The Rub”

12 Min to Row 1000/850 then AMRAP oif

21-Alt Walking Lunge

15-Shoulder to Overhead 75/55 (fitness DB)

9 Pull-ups