2 ROUNDS
1:00 Row
10 Scap Pull-Ups
8/8 SA DB Turkish Sit-Up
6/6 SA DB Front Rack Lunge*

*Perform a SA Overhead Lunge in the 2nd Round

2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*

*Staggered stance and lean non-rowing arm on own thigh.

(Score is Weight)

FOR QUALITY
5-10-15-10-5
Strict Pull-Ups*
10-20-30-20-10
Strict Sit-Ups**
20-40-60-40-20
Cal Row***

*Chest to Bar or Tempo (2111) Optional
**Weighted Optional
***15-30-48-30-15 Alt. Calories

(No Measure)

FOR RECOVERY
5:00 Nasal Breathing Only Walk or Row (EZ Pace)

(No Measure)