November 2022

For time: 
Row 500 meters
30 Bench Presses
Row 1,000 meters
20 Bench Presses
Row 2,000 meters
10 Bench Presses

Men: Bodyweight
Women: 2/3 Bodyweight

Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press load that allows you to complete a set of 10 unbroken reps when fresh.

6 Minute AMRAP of:
12 KB Swings 55/35# Rx+70/55# MRX 45/25#
12 Goblet Squats
Rest 3 Minutes
6 Minute AMRAP of:
12 KB Swings
12 Alternating/Stationary Goblet Lunge Steps
*Athletes choice of AMRAP to start with.

5 Rounds for time of: 
20 Kipping Pull-ups MRX Ring Rows
20 Push-ups

Rest day