Row 1000m Row *increase pace each 250m*

Warm-up 3 Rounds of
40ft 1-Arm Overhead Carry per side
8 Cossack Squat per side
20 sec Handstand Hold

Shoulder Press 5×3 Every 3 Minutes

Intent: Complete 5 reps of shoulder press every 3 minutes for 5 rounds. Start at a moderate to heavy weight (80-85% of your 1 rep max) and work up with each set as tolerated.

18 Minute AMRAP
12 Push Press
24 Weighted Box Step Ups
30/24 Cal Row

RPE 6:

Intent: This workout should be a steady grind. Pick weights that allow you to stay moving. The push press should be similar to what you use for Fran. Use a single dumbbell or kettlebell for the step ups and hold it however you prefer. Make sure to work the right and left sides evenly over the course of the workout.