In teams of two, complete as many meters as possible on the rower in 40 minutes. Partners must switch every 500m.

Compare results to December 7, 2018.

]]>snatch

1-1-1-1-1-1-1

Compare results to April 5, 2019.

]]>four rounds for time:

200m run

20x box jump @ 24/20’’ platform

200m run

10x burpee ]]>

clean

3-3-3-3-3

Compare results to January 21, 2017.

]]>Tabata Mash-Up: Row + Sit-up + Row + Standing Long Jump

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are a row for calories, the second eight intervals are anchored strict sit-ups, the third eight intervals are a row for calories and the fourth eight intervals are standing long jumps at 6-ft.

There is no rest between exercises, except a one-minute break after round 16.

This workout is scored by the total number of reps from all 32 intervals.

]]>six rounds for time:

20x wall ball @ 20/14-lbs., 10/9-ft. target

5x snatch @ 135/95-lbs. ]]>

for time:

25x hand-release pushup

9x bar muscle-up

25x hand-release pushup

7x bar muscle-up

25x hand-release pushup

5x bar muscle-up ]]>

“

for time:

30x back squat @ body weight

1-mile run

Then, with a continuously running clock, establish a one-rep max back squat in 10 minutes.

]]>for time:

100x double under

150x swing @ 55/35-lbs.

100x double under ]]>

for time:

21x pike-up

21x goblet squat @ 55/35-lbs.

400m run

18x pike-up

18x goblet squat

600m run

15x pike-up

15x goblet squat

400m run

12x pike-up

12x goblet squat

600m run

9x pike-up

9x goblet squat

400m run ]]>