Warm Up
3 Rounds (8:00 CAP)
:30 Row @ EZ Pace
7 Inchworms + Shoulder Tap *
7/7 DB Deadlift
7 Tuck Ups
Int
2 Rounds
:15 Row @ Mod Pace
7 Scap Push-Ups
7 Up-Downs
*Inchworm + Tap (R) + Tap (L) = 1 rep
Skill
EMOM x 12 MINUTES
MIN 1 – :40 Shoot Throughs
MIN 2 – :40 Slow Deficit Push-Ups
MIN 3 – :40 Cal Row (EZ Pace)
Workout
FOR TIME
21-15-9*
Cal Row**
Toes to Bar
DB Burpee
*Complete 20 Ring Rows after each full Round.
**25/20-20/15-15/12