Option 1
“Row Cindy”
20 min AMRAP
05 Pull ups
10 Push ups
15 Squats
20 Cal Row
10 mins GOAT
Option 2
“BBC Row”
Men 35 - Ladies 25
20 min AMRAP
05 Deadlift
05 Hang Power Clean
05 Front squat
05 Push Press
05 Back Squat
20 Cal Row
10 mins GOAT
For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings
