EMOM x 5 MINUTES (:40 ON / :20 OFF)

MIN 1 – Arms only stroke

MIN 2 – Arms + hinge stroke

MIN 3 – Quarter slide stroke

MIN 4 – Full stroke (24-28SPM)

MIN 5 – Full stroke (28-32SPM)

Into…

3 SETS

8 Sit-Ups

16 Shoulder Taps

6-8 Push-Ups to Pike

8 Alt. BW Lunges

ON A 12:00 RUNNING CLOCK…

1250/1000m Row

AMRAP w/ Time Remaining…

20 Sit-Ups

15 Hand Release Push-Ups

10 Front Rack Alt. Lunges (95/65)

-Immediately Into-

ON A 10:00 RUNNING CLOCK…

1000/800m Row

AMRAP w/ Time Remaining…

16 Sit-Ups

12 Hand Release Push-Ups

8 Front Rack Alt. Lunges

-Immediately Into-

ON AN 8:00 RUNNING CLOCK…

750/600m Row

AMRAP w/ Time Remaining…

10 Sit-Ups

8 Hand Release Push-Ups

6 Front Rack Alt. Lunges

(Score it Total Rounds + Reps)

KG BB: (42.5/30)

ON A 12:00 RUNNING CLOCK…

1000/800m Row

AMRAP w/ Time Remaining…

20 Sit-Ups

15 Push-Ups

10 Front Rack Alt. Lunges (65/45)

-Immediately Into-

ON A 10:00 RUNNING CLOCK…

800/600m Row

AMRAP w/ Time Remaining…

16 Sit-Ups

12 Push-Ups

8 Front Rack Alt. Lunges

-Immediately Into-

ON AN 8:00 RUNNING CLOCK…

600/500m Row

AMRAP w/ Time Remaining…

10 Sit-Ups

8 Push-Ups

6 Front Rack Alt. Lunges

(Score it Total Rounds + Reps)

KG BB: (30/20)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)