“3 Way”

A) Row 5 minutes for max calories

B) 21-15-9 (5 minute cap)

Thrusters (65/45)

Box Jumps (24/20)

C) Amrap 5 minutes

5 pullups

10 KB swings (53/35)

Rest 2 minutes between mini-workouts

A) 103 B) 4:01 C) 6 rounds