GRIZZLY– 12:00 AMRAP
1600m/2000m Row
Max GHD’s or abmat sit-ups in remaining time
-1:00 rest-
12:00 AMRAP
90/120 cal Bike
Max Burpee Box Jump Overs 20/24 in remaining time

KODIAK–12 min AMRAP
1600m/2000m Row
Max GHD’s + 6in Riser or abmat sit-ups in remaining time
-1 min rest-
12 min AMRAP
90/120 cal Bike
Max Burpee Box Jump Overs 20/24 in remaining time

POLAR– 10 min AMRAP
1200/1500m Row
Max Sit ups in remaining time
-1 min rest-
10 min AMRAP
45/60 cal Bike
Max Sprawl + Step Ups in remaining time

AND THEN SOME FUN– Option 1: Gymnastics Double Unders: Week 3 Day 2
10 rounds:
2 single-unders
1 double-under
-rest 10 seconds-
TIME CAP: 5 minutes
Advanced option: change the double-under to cross-over.

OR – Back and Biceps 4 Rounds @ moderate weight – maintain quality:
10 Strict Pullups
10 Double DB Prone Row
10 Lat Pulldowns – Neutral Close Grip
10 DB Spider Curls
-Rest 3 min b/t rounds-