10 Arm rotations each direction
5 Strict pull-ups
5 Strict handstand push-ups or push-ups
10 Medicine ball front squats
5 Toes to bar
20 Thrusters 40/30kg
20 Wall balls 9/6kg
5 Rounds for load, completed as a giant set:
5 Front squats
5 Weighted pull-ups
5 Bench press
Giant sets are not for time, however move purposefully between exercises: you may rest at the end of each round, but not between exercises.
Score each round by adding up the weight used for each movement.
10x 300m Row
Rest 60s between efforts.
On rower display: Menu > new workout > intervals > enter 300m distance, 60s rest > complete for 10.