4244 Tuesday 10/14/2025

A
2 rds
1 minute row
1 minute of alternating step ups, 20 in
1 minute superman hold

Then…
2 rds
8 strict knees to elbows *or T2B
4 alternating db box step ups
2 strict pull-ups

Then…
200 meter row - fast
(12 min)

B
7 working sets
1 Push Jerk + 1 Split Jerk
(15 min)

C
5 rds:
400m row
25 abmat sit-ups
10 db step ups (50s/35s) (20 in) *held at sides, open hips at the top
*18 min timecap