• 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*