10 rounds for time:
200m row
30sec rest between rounds
METCON
For time:
100 double unders
20 burpees over the rower
750m row
80ft single arm overhead walking lunges 50/35
750m row
20 burpees over the rower
100 double unders
*Lunges: 20ft lengths x 4. Switch arm as needed but only after 20ft lengths
Timecap: 20min
Scaled
For time:
100 single unders
15 burpees over the rower
500 m row
80ft walking lunges
500m row
15 burpees over the rower
100 single unders
Accessory work
Shoulders of steel
Crossover symmetry 3 movements 3×10
Weightlifting
Power snatch waves
3 sets
5-4-3-2-1-1
Drops allowed. Pick something challenging for each sets. Reset the weight after each sets. You can go fixed or increase. Go with how you feel.
Gymnastics
Rope pull ups 3×8
Core
L-sit hold 5xmax
