Skill Work:


get-up variations

  • bridge
  • shin switch
  • squat

curvi vs. recti

  • snatch
  • clean

shoulder stabilization

  • windmill
  • arm-bar


  • single arm
  • hand to hand
  • full overhead




Row max meters in 20:00

  • teammates switch every 250m (upon switch rower must complete 100m farmers carry, 10 burpee penalty for excessive transition or rest at any point in the carry)
  • non rowing teammates rotate through isometric holds (any failure to hold a minimum of 10 seconds takes a 10 burpee penalty)

*Iso Rotation: plank – wall sit – bar hang