Warm-Up: 100 Standing Bicycle Crunch’s 80 DB Wood Chop 60 DB OH Knee Drive 5 Rds with 10:00 Time Cap: Paused Neck press + Paused Close...

1:00 On 2:00 Off for 5 Rds: 10 Seated DBL DB Hammer Curls 10 Standing Cross Body Curls 10 Sec. Hold + 10 Hammer Curls 100 Tricep BB Body...

500m Row for time 1:00 On 3:00 Off for 5 Rds: 5 Bench Press 8 Pull-ups or 15 Ring Rows E3MOM20 +1 Min Rest or 5 Rds: .5m Echo 20 Bench...

Warm-Up to 5x Push Press 10 Straight Arm Push Behind 10 Airplane Signals Palms Down 10 Touchdowns 1:00 On 3:00 Off for 5 Rds: 5 Push...

500m Row 4 Rds @ 1:00 per Ex. with 2:00 Rest between Rds: 15 Standing Hammer Curls 15 Standing Supinated Curls 10 Seated Leaning Back...

500m Row for time E2MOM20: 10 Deadlifts 95/65, RX+ 115/85, Scaled 45 10 Push Press 10 Back Squats 500m Row 75 Power Snatches for time...

500m Row for Time 1:00 On 3:00 Off for 5 Rds: :30 D10 Bike Sprint 5 Front Squats AMRAP 10:00 1 Clean 1 Squat Clean 3 Box Jumps or 6 Box...

0:00 - 10:00: 500m Row (Sprint) 10:01 - 20:00: Warm-Up to 5x5 Front Squat 20:01- 30:00: 500m Row (Sprint) 30:01 - 45:00: 5 Front Squats...