1 ROUND

250m/200m Row (RPE 5/6)

12 Good Morning

12 Scap Pull-Ups

12 Alt. Plank Rotations

Into…

1 ROUND

250m/200m Row (RPE 6/7)

6/6 KB Deadlifts

12 Kip Swings

6 Strict Up-Downs

Into…

1 ROUND

250m/200m Row (RPE 7/8)

6/6 Single Arm Russian KB Swing

12 Ring Rows

6 Up-Downs

Practice Bar Muscle-Ups*

*Options:

Strict Pull-Ups

Banded Strict Pull-Ups

Hips to Rig

(Banded) Bar Muscle-Ups

(No Measure)

1000/800m Row

-Immediately Into-

3 ROUNDS

10/10 Single Arm Hang KB Cleans (50/35) RX+(35/26)RX*

10 Up-Down Pull-Ups

-Immediately Into-

1000/800m Row

(Score is Time)

*Option to complete Hang DB Cleans. Complete all 10 Reps on one arm and then all 10 on the other.

10 Rower Hamstring Curls

15 Banded Ws or Banded Pull Aparts

10 Rower Pike-Ups

-Rest as Needed b/t Sets-

(No Measure)