Warm-up
Row 100
Partner does max situps
Switch and partner 2 rows 100m
Row 200
Partner does max situps
Switch – same as above
Row 300
Max situps – same as above
Row 400
Max Situps – same as above
Row 500
Max Situps – same as above

•Teams of 2
One rows while the other performs Max Situps each round. Your score is total situps accumulated between both partners.
Wod 1: Metcon (AMRAP – Reps)
3 rounds
:45seconds works
:15 seconds rest
Slam ball or Plate GTO
Ring Rows
KB Russian Swings
Hanging Knee Raise or T2B
Wod 2: Metcon (AMRAP – Reps)
3 rounds
:30 seconds each no rest

KB Step Ups Right Leg
KB Lawnmower Row Right Arm
KB Step up Left
KB Lawnmower Row Left
Double unders or Single unders