2 ROUNDS
10 Kang Squats
10 Scap Pull-Ups
10 “Slow” Air Squats
10 Alt. Elbow Punches
Into…
8 Ring Rows or 6-8 Strict Pull-Ups
8 Strict Hanging Knee Raises
8 Barbell Muscle Cleans
8 Barbell Front Squats
MIN 1 - Row @20-22 SPM
MIN 2 - Row @22-24 SPM
MIN 3 - Row @24-26 SPM
MIN 4 - Row @26-28 SPM
MIN 5 - Row @28-30+ SPM
MIN 6 - Row @ Consistent Workout Pace
*:40 Row at the Suggested SPM, during the :20 recover and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM.
(No Measure)
10 ROUNDS
3 Strict TTB
3 Front Squats (185/135)
-Immediately Into-
Max Meter Row w/ Time Remaining...
(Score it Total Meters)
3 Knees to Elbow
3 Front Squats (135/95)
(Score is Total Meters)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-