attwpb[On the 0:00] 40/30 Calorie Row 20 Lateral Burpees Over the Rower
[On the 5:00 & 9:00] 30/24 Calorie Row 15 Lateral Burpees Over the Rower
[On the 13:00, 16:00, & 19:00] 20/15 Calorie Row 10 Lateral Burpees Over the Rower
2 Sets: 8 Parallette Shoot-Throughs 10 Hip Bridges 5 Paloff Side Steps Per Side 21-15-9: Dumbbell Bench Press Handstand Push Ups 15-12-9: Hand Release Push Ups Strict Dips
2 Rounds: Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 AMRAP 12 6 Power Cleans (135/95 lbs) 12 A
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B