1-k Row 12 Muscle-ups 46 GHD Sit-ups 750-m Row 9 Muscle-ups 32 GHD Sit-ups 500-m Row 6 Muscle-ups 24 GHD Sit-ups

In Partners: 100 Push-ups 100 Goblet Squats (24/16 kg) * Break up however you like; both teammates can be working on separate movements at once.

400-m Run 15 Overhead Squats (60/40 kg.) 5 Rounds

200-m Single-arm Farmers Carry – Left (22.5/15 kg.) 1-min. Supine Plank Hold 12 Burpee Box Jump-overs (60/50 cm.) 200-m Single-arm Farmers Carry – Right 1-min. Plank Hold AMRAP 16 min.

Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1

20 Shuttle Runs (10 m) 20 Slam Balls (10/7 kg.) AMRAP 8 min. Rest 2 min. 5 Bear Crawl (10 m) 10 Slam Balls (12/10 kg.) AMRAP 8 min.