Basic

Every minute, on the minute, for 18 minutes:

Minute 1 – Front Squat x 6 reps

(add weight if you make all 6 reps)

Minute 2 – Chin-Ups x 6 reps

(add weight if you make all 6 reps)

Minute 3 – 6 Burpees + Run 100 Meters

For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Ball Shots

Every minute, on the minute, for 6 minutes:

Minute 1 – Ring Row (as horizontal as possible) x 8 reps @ 2111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Performance

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps

Goal is to increase load used last.

For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Ball Shots

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups (rings) x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

CORE:

Tabata

Hollow to arch…20 sec Hold then 10 sec rest 8 rounds