Complimentary use of the Concept2 integration using the link below.

11 Minutes Running Clock
(Elite Men/Women - Advanced - Masters Men - Scaled Men)
A-)
AMRAP7
15 cal row
15 Chest To Bar Pull Up
1 Round DT
1min rest

B-)
3 min Max Cal Row

(Beginner Men - Scaled Women -Masters Women)
A-)
AMRAP7
15 cal row
15 Pull Up
1 Round DT
1min rest

B-)
3 min Max Cal Row

(Beginner Women)
A-)

AMRAP7
15 cal row
12 Double Dumbbell Step Up Over
1 Round DT
1min rest
B-)

3 min Max Cal Row

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DT= 12 Deadlift 9 Hang Power Clean 6 Shoulder To Overhead
Elite Men / Women 70 Kg / 50 Kg
Advanced Men 60 Kg
Masters-Scaled Men 50 Kg
Beginner Men 40 Kg
Scaled Women 35 Kg
Masters Women 35 Kg
Beginner Women Dumbbell 12.5 Kg
Beginner Women Barbell 25 Kg