WARM-UP
AMRAP X 6 MINUTES
10/8 CAL ROW/SKI/BIKE
4 PUSH-UPS
6 RING ROWS
8 AIR SQUATS
INTO…
2 ROUNDS
5 WALL BALL FRONT SQUATS
5 SCAP PULL-UPS
5 KIP SWINGS
:10 TOP OF RING HOLD*
:10 BOTTOM OF RING HOLD**
*SUB FOR 19 SCAP PUSH-UPS
**SUB FOR 10 SHOULDER TAPS
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A 3 REP MAX THRUSTER. (FROM THE RACK)
WORKOUT
TEAMS OF 2
FOR TIME
100 PULL-UPS
120 CAL ROW
140 WALL BALLS (20/14)
*1 PARTNER WORKING AT A TIME. SPLIT THE WORK UP EVENLY.
