Warm Up
Amrap 5´
:30 Row-10 Scap Pull-10 Step Ups
Rest 2´
Amrap 5´
:30 Row-10 Kip Swing -10 Box Jump
Skill
EMOM 12´
MIN 1: 5/7 Strict Pull- 5/10 Ring Row
MIN 2: :45 Moderate Row
Workout
4 Rounds For Time
25/20 Cal Row
15 Box Jump with Step Down
12 Pull Ups