Red
AMRAP 20 minutes:
Row 500m
5 Front Squats 225/155lbs
7 Bar Muscle Ups
White
AMRAP 20 minutes:
Row 500m
5 Front Squats 155/105lbs
14 Pull-Ups
Blue
AMRAP 15 minutes:
Row 300m
5 Front Squats 95/65lbs
14 Ring Rows
Red
AMRAP 20 minutes:
Row 500m
5 Front Squats 225/155lbs
7 Bar Muscle Ups
White
AMRAP 20 minutes:
Row 500m
5 Front Squats 155/105lbs
14 Pull-Ups
Blue
AMRAP 15 minutes:
Row 300m
5 Front Squats 95/65lbs
14 Ring Rows