4 rounds for time:

5 monster complexes 75/95
250 m row (sprint)
5 monster complexes 75/95
25 KB swings 35/54

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Daily Extras - Add 3 rounds but drop the squat. It's a power clean monster complex now. 

Workout Notes: 

This will be a full-body experience.  This workout has it all - push, pull, squat & core!  Your HR will be through the roof the entire time. 

  • That 250 row is a full-out sprint.  Storm it!
     
  • The KB is a much higher weight than we usually work with.  If you've never swung a big KB, please check your form with a trainer using a lighter KB before going heavier.  
     
  • If you finish under 20 min, consider doing the extras today.
     
  • Sorry, not sorry about all the rowing this week. :)
     

  • For those of you who don't have access to a weighted rolling bar, a good sub could be: 

    • 1 burpee KB cluster (you do a burpee, then straight into the KB cluster)

Smack it, or no?

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