| RX 3 rounds for time: 15 KB swings (16/24 kg) 20 box jumps (51/61 cm) 250-m row |
| INTERMEDIATE 3 rounds for time: 15 KB swings (12/16 kg) 20 box jumps (51/61 cm) 250-m row |
| BEGINNER 3 rounds for time: 15 KB swings (8/12 kg) 15 box step-ups (30/51 cm) 150-m row |
| SKILL WORK Pre-workout: EMOM 8: Min. 1 | Row for calories Min. 2 | Rest |
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