WARM-UP
400 METER JOG
INTO…
EMOM X 9 MINUTES
MIN 1 - :50 ROW
MIN 2 - 10 SCAP PULL-UP -> 10 KIP SWINGS -> 5-10 PULL-UPS
MIN 3 - 5 OVER HEAD SQUATS + :20 STATIC OVERHEAD HOLD
*AS THE ROUNDS GO ON PROGRESS FROM SCAP PULL-UPS TO KIPPING THEN TO PULL-UPS.
WORKOUT
IN TEAMS OF THREE
FOR TIME
6,000 METER ROW
P1 - ROW
P2- AMRAP PULL-UPS
P3 - AMRAP OVERHEAD SQUATS(75/55)
*TEAMS DETERMINE HOW FREQUENTLY THEY WANT TO ROTATE.
