– Strength: Today’s strength work is a little bit different in format. You’ll complete all 100 reps before moving to the next movement. Choose a weight you can perform 10-15 reps per set with. Try to stay away from failure early on.
– Metcon: Set a goal for yourself today that is ”sustainable” meaning a certain output on the rower or a certain number of sets for your wall balls. This workout should resemble an 80-85% pace that’s challenging, but be manageable for the entire workout.


AFAP, but not for time.
100 DB Bench Press
100 1-Arm DB Rows (50 each side)
100 Abmat Sit-ups
*All work is done before moving to next movement.
L2: (60-75 reps each)
L1: (30-50 reps each)


For time:
Calories on the Rower
Wall balls (20, 14)

L2: (14, 10)
L1: (10, 8) (No sets of 40 – row ends at 30 cal and wall balls start at 30)
18:00 Time Cap


Trap 3 KB Shrugs: 3 x 10-10-10. Rest 60s.
– Front + Side + Behind Back