| A. 0-18:00 – OT3:00 x 5 Rounds – 5 Front Squat (increasing) |
| *after each set complete 5 strict DB Press |
| B. 18:00-28:00 – For Time: 15 – 12 -9 |
| Thruster (115/75) & Strict Pull-Ups |
| C. 28:00 – 37:00 – 3 Rounds Rowing (9:00) |
| Minute 1 – 20-25 S/M (Bike=55-60 rpm) |
| Minute 2 – 25-30 S/M (Bike= 60-65 rpm) |
| Minute 3 – 30+ S/M (Bike= 65+ rpm) |