- WARMUP
- Row 1000m
- Plate Shoulder Warmup
- 5 min AMRAP
- 10 PVC Pass Through
- 5 Strict Pullups
- 10 Kip Swings
- 5 High Step Ups
- METCON
- 13 min AMRAP
- 12 C2B Pullups
- 12 Burpee Box Jumps 24/20
- 12 C2B
- 12/10 Calorie Row
- Rest 3:00
- At 16:00
- 10 min AMRAP
- ME L-Hang from Rig
- *everytime you break row 10 Calories*