3 ROUNDS
300/250m Row
7 Glute Bridge-Ups
7 RDL
7 Ring Row*
7 Kip Swing
*False Grip optional
MIN 1 - 5 Deadlifts*
MIN 2 - :40 Gymnastics Practice**
*Start Light and build to workout weight.
**Gymnastics Options:
(Banded) Pull-Ups
Chest to Bars
Ring Muscle-Ups
(No Measure)
2000/1800m Row
60 Deadlifts (225/155)(155/105)
20 Ring Muscle-Ups**
*Partition reps and movements as needed.
**Option for 60 Pull-Ups or 30 Up-Down Pull-Ups**.
(Score is Time)
400/300 Alt. Box Step-Ups (24/20)*
Week 2 of 4 -- "Chad" Extra Credit
*Weight Vest Optional