No skill or strength today, just find a team mate and warm up the specific movement you need most.

Amrap 12 min

1: Works on AMRAP 2: Rows 500/400m
12 Pull ups
9 Burpee box jump overs
6 Thrusters 43/30kg
3 Rope Climbs

Switch rower every 500/400m
Score= Reps and meters

L1: 50/38kg,
L2: RX
L3: 30/20kg thrusters, 1 rope climb
L4: 20/15kg thrusters, 5 bar row instead of rope climbs


5 min rest, then


6 rounds For Time: TC 12 min

1: Working on triplet

2: Rowing


21 Double unders

15 Toes to bars

9 Shoulder to overhead 43/30kg

Switch rower when your partner completes the one round of the triplet.

Score=time – cals on the rower (every calorie rowed is worth 1 second)


L1: 60/43kg

L2: RX

L3: 30/20kg, 15 Hanging knee raises, 15 Double unders

L4: 20/15kg, 15 Ab mat sit ups, 30 jumping jacks