Teams of 2.
Buy in: 300m Farmer’s Carry (35/20)

3 Rounds-
22 Weighted Box Step Overs (35/20)
33 Pushups
44 Dumbbell Front Squats (35/20)
55 Double Unders

Buy out: 300m Farmer’s Carry

*Carry a dumbbell in each hand.


5 Rounds-
300m Run
20 Dumbbell Hang Clean & Jerks (35/20)
20 Box Jumps (24″/20″)

*Good luck to all of our athletes who are running in the Ragnar Relay this weekend!


Metabolic Conditioning:
AMRAP 9 Minutes-
30 Knee Tucks
20 Burpees
4 Strict Pull-ups

Functional Body Building:
3 Rounds-
25m Quadruped Crawl
10 second L-sit

3 Rounds-
6 Bent Over Rows
5 Tempo Box Dips


19Sep

Row-a-thon

Teams of 4.
8km Row
EMOM:
8 Burpees ’til total distance is achieved.


Strength Training:
EMOM 8 Minutes-
1 Hang Power Snatch
2 Low Hang Snatch
*Build across sets.

Metabolic Conditioning:
21-15-9
Power Snatch (55/35)
Handstand Push-ups