Part A: OTM x 7 Minutes Row 150 Meters as fast as possible Rest remainder of minute Part B: 5 Total Cycles In 3 minutes complete 400 Meter Run with remaining time complete 20 Push-Ups Then AMRAP Pull-Ups Rest 1 minute after each cycle Score for total Pull-Ups per cycle

Part A: 10 minutes to complete (in any order) 50 Hollow Rocks 50 Superman Rocks Complete 5 Push-Ups everytime you break.   Part B: OTM x 20 Minutes 20 seconds Max Effort Row for Meters 40 seconds Recovery strokes Record total Meters