Operation Eagles Row: MONGO Memorial Workout

THE ORIGINAL "MONGO" 
Intended for experienced athletes

“DIEGO”
8 Rounds
•    8 Hang Power Cleans – 135 lb
•    8 Strict Pull-Ups
•    400m Run
•    8 Burpees
Rest: 4 minutes

“MO”
8 Rounds
•    8 Front Rack Squats – 70 lb kettlebells
•    50m Farmer’s Carry – 70 lb kettlebells
•    50m Sled Push – 225 lb
•    8 Deadlifts – 225 lb

WOMEN’S RX
For advanced female athletes

“DIEGO – Women’s RX”
8 Rounds
•    8 Hang Power Cleans – 95 lb
•    8 Strict Pull-Ups
•    400m Run
•    8 Burpees
Rest: 4 minutes

“MO – Women’s RX”
8 Rounds
•    8 Front Rack Squats – 53 lb kettlebells
•    50m Farmer’s Carry – 53 lb kettlebells
•    50m Sled Push – 185 lb
•    8 Deadlifts – 185 lb

SCALED MEN
For intermediate athletes

“DIEGO – Scaled Men”
6 Rounds
•    8 Hang Power Cleans – 95 lb
•    8 Pull-Ups (kipping or jumping allowed)
•    400m Run
•    8 Burpees
Rest: 4 minutes
“MO – Scaled Men”
6 Rounds
•    8 Front Rack Squats – 53 lb kettlebells
•    50m Farmer’s Carry – 53 lb kettlebells
•    50m Sled Push – 160 lb
•    8 Deadlifts – 185 lb (barbell or trap bar)

SCALED WOMEN
For intermediate female athletes
“DIEGO – Scaled Women”
6 Rounds
•    8 Hang Power Cleans – 65 lb
•    8 Pull-Ups (banded or ring rows allowed)
•    400m Run
•    8 Burpees (step-back permitted)
Rest: 4 minutes

“MO – Scaled Women”
6 Rounds
•    8 Front Rack Squats – 35 lb kettlebells (2x17.5 lb)
•    50m Farmer’s Carry – 35 lb kettlebells
•    50m Sled Push – 135 lb
•    8 Deadlifts – 135 lb

KIDS / YOUTH DIVISION
Ages ~6–13 (PARENTS discretion encouraged)

“LITTLE EAGLES”
4 Rounds
•    8 Light Dumbbell or Med Ball Cleans – 10–15 lb
•    8 Ring Rows or Assisted Pull-Ups
•    100m Run or Fast Walk
•    8 Burpees (step-back or squat-to-stand)
Rest: As needed

OPTIONAL KIDS FINISHER
•    100m Sandbag or Medicine Ball Carry
(Symbolizing carrying the legacy forward)