| Warmup Go through 2 sets of 250m row 10 air squats 10 vups 10 empty bar hang power cleans |
| Workout 4 rounds on the 7:00 start 1st and 3rd round: 1000m row 2nd and 4th round: 5:00 AMRAP of 20 air squats 20 vups 20 empty bar hang power cleans |
| Finisher 5:00 AMRAP 5 right arm landmine situps 5 left arm landmine situps 5 both arm landmine situps |
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