3 ROUNDS
200m Run
20 Deadbugs
10 DB G2OH
10 Curtsey Squats (or Narrow Squats)

3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat Band Pull-Downs
MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

(Score is Reps)

3 SETS
10 Tempo Bent Over Rows (2221)
10 DB Front Raises
10 DB Lateral Raises
Max DB Upright Rows

-Rest 1:30 b/t Sets-

(Score is Reps)

FOR TIME
50 Slam Balls (20/10)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run

-15:00 Hard Cap-

(Score is Time)

FOR TIME
50 DB G2OH
400m Run
50 Sit-ups
400m Run
50 DB G2OH
400m Run

(Score is Time)