8 Rounds: 500m row; 15 pull-ups; 30 pushups;45 squats. Total time: 38:52

Buyout row: 70 deadlifts at (225 lbs) prior to row

Buy in for deadlifts at (225 lbs)

5 rounds: 10 Thrusters (135 lbs), 500m row…. Total time:18:16

6 round w/ 20 lb vest: 24 squats 24 push ups 24 walking lunges 500m row. Total time 27:46

8 rounds: 500m row, 10 bench press (225lbs)

6 rounds w/ 20lbs vest: 24 squats, 24 pushups, 24 walking lunges… total time: 29:22

Before row: 100 pull-ups, 200 pushups, 300 squats

Before row: 10 rounds of 10 deadlifts (225 lbs), 40 pushups.

Before row 5 rounds of 12 push press 135 lbs, 12 back squats 135 lbs