GRIZZLY– 800 M Run or 850/1000m Row
-into-
4 rounds
50’ Front Walking Lunge 65/95 M55/75
20 Box Jump Overs 20/24
-into-
800 M Run or 850/1000m Row

 KODIAK- 500 M Run or 550/700m Row
-into-
4 rounds
50’ Front Walking Lunge 45/65 M35/55
20 Box Jump Overs 20/24
-into-
500 M Run or 550/700m Row

POLAR– 400 M Run or 500m Row
-into-
3 rounds
50’ Walking Lunge
10 Box Step Overs
-into-
400 M Run or 500m Row

Option 1: Gymnastics Skill Work
Ring Muscle Ups: Week 6, D2
For Time:
5-4-3-2-1
Advanced: Ring Muscle Up [Strict or Kipping]
Intermediate: Box Ring Muscle Up [low rings]
Beginner: Toe/Foot Assist Ring Muscle Ups [low rings]
— between each set complete 200 meter run–

Option 2: 4 rounds:
10 Diamond Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
*Rest 3 minutes b/t rounds