June 23, 2026

Every 10 minutes for 3 rounds, complete each round for time of:

500 Meter row
40 Air squats
30 Sit-ups (Ab-mat unanchored)
20 Push-ups
10 Pull-ups

Round 2 (Rx+ only)
500 Meter row
40 KB Goblet Squats 55/35#
30 T2B or GHD
20 Bar dips
10 C2B Pull-ups

Round 3 (Rx+ only)
500 Meter row
40 D-Ball or Sandbag on the shoulder squats 80/50#
30 GHD or T2B (opposite of 2nd round)
20 Ring dips
10 Bar muscle ups