Warm Up
500m Row
Followed by…
2 rounds:
20 Should Taps
:15 second Ring Support Hold
Followed by…
10 Barbell Shoulder to Overhead
10 Barbell Front Squats
A.
With a continuous running clock, perform the following for times:
0:00 – 75/50 Calories of Assault Bike or 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Front Squats (115/75 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.
4:08 smooth row
4:50 S2OH with 44 lb kb
2:14 30 strict pull-ups
4:42 squats with 44 lb kb
Skipped box jumps
4:57 1000m run
4:30 1km row
50 s2oh
2 bmu
70 fs
4:30 bjo
4:12 800m run