“Courage over comfort” – Brene Brown
A. EMOM x 8
odd: 3 Tempo Deadlifts (climbing)
even: 3-6 Ring Muscle Ups
*Scaled – Ring Muscle Up Transitions
B. AMRAP 4
35/27 Cal Row
35 Bar Facing Burpees
Max Push Press @ 115/80
4 Minute rest
AMRAP 4
30/23 Cal Row
30 Bar Facing Burpees
Max Push Press @ 135/95
4 Minute rest
AMRAP 4
25/18 Cal Row
25 Bar Facing Burpees
Max Push Press @ 155/105
4 Minute Rest
AMRAP 4
20/14 Cal Row
20 Bar Facing Burpees
Max Push Press @ 185/125
*Scaled
25/18 Cal Row | 25 Burpees | barbell @75/55
20/14 Cal Row | 20 Burpees | barbell @95/65
15/12 Cal Row | 15 Burpees | barbell @115/75
12/9 Cal Row | 12 Burpees | barbell @135/95
*Bonus:
A. 3 Rounds – 30 GHDSU | 50 Ft HS Walk | 50 Ft Sandbag Walk @ 150/100 | 50 ft HS Walk
B. For Time: 21-18-15-12-9 Cal Bike | 15-12-9-6-3 – Strict C2B