6 K Team Row Partner A: 300 M Sprint Partner B: Completes 10 KB Swings M24Kg/W16Kg 20 Air Squats Alternate (A)Row and (B)KB Swings and Squats Do not alternate until a+b are complete Score for 6 K Row time- transition is key

Part A: Front Squat 3x 3 @85% Rest 120 seconds after each set.
Part B: Complete as Many Reps as possible in 3, 5 and 7 Minutes of: 25 Cal Row 25 Wall Ball Shots M#20/W#14 25 Ground to Overhead M#95/W#65 25 Toes to Bar etc… Rest 1 minute after each Cycle. Score for total Reps per cycle

Part A: EMOM 7 Minutes 10 Slam Balls Max Rep Sit-Ups remainder of minute Part B: On the minute ladder. Minute 1 5 Burpees 1 Box Jump 24” Minute 2 5 Burpees 2 Box Jumps Minute 3 5 Burpees 3 Box Jumps etc………. Climb ladder until you can no longer finish the work in a minute. Score for highest completed round