Complete for time:

5000 Meter Row

or 

FREE Redzone class

Complete this 20 minute amrap of:

3 Legless rope climbs or 4 regular

5 Handstand Push Ups (10 shoulder presses)

15 HR Push Ups

25 Calorie Row

"Fight Gone Bad"

Complete 4 rounds of:

1:00  Wall Balls 10'/9"  (20/14) 

1:00  SDLHP (75/55)

1:00  Box Jumps 20"/20"

1:00  Push Presses (75/55)

1:00  Row for calories

REST 1:00

PICK YOUR OWN PARTNER

Complete 4 rounds for time:

4000 Meter Row

100 Wall Balls 20/14 to 9'

80  SDLHP 95/65

60  Hang Cleans (95/65)

40  Toes to Bar

2000 Meter Row

STRENGTH DAY

Clean & Jerk 1-1-1-1-1-1-1

Then complete 10:00 AMRAP of:

3 Rope Climbs

3 Clean & Jerks (155/105)