Part 1:

4 Rounds (not for time)

5 Barbell Rows (2 SECOND PAUSE AT TOP!)

2 Barbell Rollouts

5 Dips (2 SECOND PAUSE AT TOP!) if possible

Part 2:

12 Minute AMRAP

200 M Run (or 250 M Row)

9 KB Swings (53/35)

6 Overhead Squats (115/75)

3 Muscle Ups OR 6 Chest to Bar Pull Ups OR 2 Rope Climbs

 

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