Warm-up
AMRAP x 6 MINUTES
200m Row
20 Alt. Shoulder Taps
5 Scap Push-Ups
10 Ring Rows
5 Scap Pull-ups
Strength
Metcon (Weight)
Every 3:30 x3 SETS
12 Narrow Grip DB Bench Press*
12 Supinated Ring Rows**
*Start Moderate and Build to Heavy
**Feet Elevated Optional
(Score is Weight)
Workout
Metcon (1 Rounds for time)
4 SETS
ON A 4:00 RUNNING CLOCK ...
250/200m Row
15 Hand Release Push-Ups
250/200m Row
10 Toes to Bar*
-Rest Remainder of Time-
*Increase by 2 Reps Each Set...
Set 1: 10
Set 2: 12
Set 3: 14
Set 4: 16
(Score is Slowest Set)
Scale: Knee Push-ups or Push-ups to a Bar, Knees to Chest or Floor Mvmt
Rx+: 8 HSPU