Movement Prep:

  • Banded Walk Series
  • Squat Series

Warm-up:

Run/Row/Ski 400 Meters then... 

3 Rounds:

  • 10 Hollow Rocks
  • 10 Supermans
  • 10 Air Squats
  • 20 Sec. Passive Hang
  • 3 Wall Walks

Then...Run/Row/Ski 400 Meters

Skill:

  • Toes-to-bar Variations
  • Kipping TTB Progression

Workout:

5-10-15-20-15-10-5

  • Overhead Squats (95/65)
  • Toes-to-Bar

Scaled:

Horizontal TTB, PVC OHS and no round of 20

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Extra Work: Death-by-Rowing EMOTM Row 1 Cal more than the last minute Men start at 10 Cals and Women start at 6 Cals