AC Met Con
Warm Up
2:00 Row *Increase Pace every :30
Into
AMRAP x 5 MINUTES
10 PVC Pass Through
5 PVC Deadlift
5 PVC OHS
5/5 SA Ring Rows
Workout
EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*
MIN 3 – Max Rope Climbs
MIN 4 – Rest
*Squats should be able to be completed unbroken but challenging.
Finisher
FOR QUALITY
Accumulate 5:00 in the bottom of an Air Squat Hold