A) AMRAP in 8 minutes of:

– row 350/250 meters

– 10 alternating front-rack reverse lunges (135/95, 115/75, 95/65)

Rest 4 minutes, and then…

 

AMRAP in 8 minutes of:

– 5 strict supinated-grip pull-ups

– 10 box jump-overs

Rest 4 minutes, and then…

 

AMRAP in 8 minutes of:

– 200m run

– 12 push-ups

 

B) 2-3 sets for quality

– 10 hollow rocks

– 10 V-ups

– 10 lemon squeezes

– 10 hollow rocks

*Rest as needed.