3 ROUNDS*

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)
10 Air Squat → PVC Front Squat → PVC Overhead Squat
7 Push Up → Ring Dip → Dip Negative
7 Scap Pull Up → Chin Ups → Pull Ups
7 Sit Ups → Lying Leg Lift → Hanging Knee Raise

EMOM x 8 MINUTES
MIN 1 - 3-5 Reps Tall Box Jump*
MIN 2 - Max L-Hang or Tuck-Hang

*Suggested max height of 36"

3 SETS FOR MAX REPS
1:00 - Cal Row
1:00 - Strict Ring Dip or Bench Dip
1:00 - Box Jump (24/20)
1:00 - Toe to Bar

-Rest 1:00 b/t Sets-