Triple 3’s (Time)
3k Row
300 Dubs
3 Mile Run
Scale Options
Level 1
2k Row
200 Dubs
2 Mile run
Level 2
1.5k Row
150 Dubs
1.5 Mile Run
Level 3
3k Row
300 Single Unders
3 Mile Run
Level 4
2k Row
300 Single Unders
2 mile Run
Warm-up
Light row 250m
x10 hand release Push-ups
x10 Kip Swings
x5 Jump squats
Medium row 250m
x10 Deficit Pike Push-ups
x10 Pull-ups/Jumping Pull-ups
x5 Jump Squats
Hard r0w
x10 Pike Push-ups
x10 Chest to Bar/Jumping Chest to Bar
x5 Jump sSquats
Handstand Push-ups (Find a 3 rep deficit)
10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.
Those without HSPU:
3×8 Deficit Pike Push-ups
followed by
3×10 Push-ups
Metcon (AMRAP – Rounds and Reps)
Row 300/250m
x5 HSPU
x10 Pull-ups/Chest 2 Bar
x15 Air Squats
amrap 20
Every 50m on the rower is coulded as a rep
Shoulder Press (5-5-5-5-5+)
Metcon (Time)
15-12-9
SDLHP
Chest to Bars