July 29, 2023 – Performance

Warm Up

500 Meter Row

into…

Two rounds:
10 Kip Swings
5 Per Side Light DB Windmill
5 Per Side Light DB Hang Cleans

A.

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
10 Bar Muscle-Ups (or 15 Strict Pull-Ups)
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.