1 ROUND
250m/200m Row (RPE 5/6)
12 Good Morning
12 Scap Pull-Ups
12 Alt. Plank Rotations
Into…
250m/200m Row (RPE 6/7)
6/6 KB Deadlifts
12 Kip Swings
6 Strict Up-Downs
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
(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-