For time:

2000 Meter Row

50 Wall Ball Shots (20/14) 10'/9'

1000 Meter Row

35 Wall Balls

500 Meter Row

20 Wall Balls

Complete this 20 minute amrap of:

5 Muscle Ups

10 Lunge Steps

15 GHD's / SL Sit Ups

20 Calorie Row

Overhead Squats 3-3-3-3-3

then complete 10:00 AMRAP of:

3 Overhead Squats

5 Over the bar Burpees

7 Ball Slams (side to side)

Complete 5 rounds for time of:

50 Calorie Assault Bike

20 KB Swings (55/35)

20 Pull Ups

Complete this 15:00 AMRAP of:

7 Squat Snatches (165/110)

14 Ring Dips