Warm Up

2 Minutes of Cardio or General Warm-Up

Into:
EMOM x 5 Minutes:
1. Skip
2. Ring Rows
3. Plank Outs
4. Sit-Ups
5. Shuttle Runs

WOD

For Time, in Teams of 4

COMPETITIVE

Partner A: 500m row

All team split work:
100 Lunges
100 Sit Ups

– Into –

Partner B: 500m row

All team split work:

100 Hand Release Push Ups
100 DB Snatch (50/35)

– Into –

Partner C: 500m Row

All team split work:

100 KBS (50/35)
100 Air Squats

– Into –

Partner D: 500m Row

All team split work:

100 Burpees
100 Single Arm DB OHP (50/35)

PERFORMANCE

Partner A: 500m row

All team split work:
100 Lunges
100 Sit Ups

– Into –

Partner B: 500m row

All team split work:

100 Push Ups
100 DB Snatch (35/25)

– Into –

Partner C: 500m Row

All team split work:

100 KBS (35/25)
100 Air Squats

– Into –

Partner D: 500m Row

All team split work:

100 Burpees
100 Single Arm DB OHP (35/25)

LIFESTYLE

Partner A: 500m row

All team split work:
100 Assisted Lunges
100 Sit Ups

– Into –

Partner B: 500m row

All team split work:

100 Elevated Push Ups
100 DB Snatch

– Into –

Partner C: 500m Row

All team split work:

100 KBS
100 Air Squats

– Into –

Partner D: 500m Row

All team split work:

100 Plank-out Burpees
100 Single Arm DB OHP