3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
DBL DB Ground to OH
STATION 2
Burpee over DB
STATION 3
Box Step-Ups
STATION 4
Cal Bike
AMRAP x 6 MINUTES
8/6 Cal Row
8/8 SA Strict Press
4/4 SA Deficit Push-up
20 Mountain Climbers
8 Banded Shoulder Press
3 SETS*
10/10 Half Kneeling DB Strict Press
10 DBL DB Bent Over Row
*Use heavier weights for the DB BOR.
4 ROUNDS FOR TIME
15/12 Cal Row
10 Burpees Over Rower
5 Renegade Rows (45/30)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
MIN 1 – Max Pull-ups or Ring Rows
MIN 2 – Max Box Dips or Push-ups
STATION 2
400m Run
(rest remainder)
STATION 3
EMOM
MIN 1 – Max Cal Row
MIN 2 – Max Burpees
STATION 4
80 Double Unders
(rest remainder)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees