Move

1) 4 x 5 Barbell Over Row

2) AMRAP 20 Min.
15 Calorie Row
7 Push Ups
7 Goblet Squats
7 Ring Rows

Train

1) 3 x 8 Barbell Bent Over Row

2) Pop Quiz

AMRAP 4 Min.
3 Rounds
7 HSPU
7 Front Squats (135/95)
7 Pull Ups
*In Time Remaining: Max Calorie Row

Rest 4 Minutes, then …

AMRAP 4 Min.
3 Rounds
5 Strict HSPU
5 Front Squats (155/105)
5 Chest to Bar Pull Ups
*In Time Remaining: Max Calorie Row

Rest 4 Minutes, then …

AMRAP 4 Min.
3 Rounds
3 Deficit Kipping HSPU (4”/3”)
3 Front Squats (185/125)
3 Bar Muscle Up
*In Time Remaining, Max Calorie Row

Stimulus

1) Focus on technique over weight, pulling bar into the hips. Use the same weight across all sets, aiming for unbroken sets.

2) Push hard in work time and earn the rest. All movements ideally would be done unbroken for all rounds, so scale accordingly. You should have roughly one minute on the rower each AMRAP to complete as many cals as you can. There is a large rest after so push yourself!

Extra Credit
3-4 Rounds for Quality
100ft Sandbag Bear Hug Carry
Max 45 degree ring row hold
10 Double DB Upright Row
*Rest 1-2 Minutes Between Sets