WARM-UP
AMRAP X 5 MINUTES
100 METER RUN
10 SCAP PUSH-UPS
10 ALT. SHOULDER TAPS
5/5 SINGLE ARM RING ROWS
INTO…
AMRAP X 5 MINUTES
150 METER/100 METER ROW
5 TEMPO BARBELL STRICT PRESS
10 SCAP PULL-UPS
10 RING ROWS
WORKOUT
EMOM X 12:00
MIN 1- 200 METER RUN
MIN 2 - :45 MAX STRICT PULL-UPS
-REST 2:00 -
EMOM X 12:00
MIN 1 - 15/12 CAL ROW
MIN 2 - :45 MAX STRICT PRESS (65/45)
(SCORE IS TOTAL REPS OF STRICT PULL-UPS AND STRICT PRESS)
