Warm Up
Row 250m
Then, 2 Rounds of:
- Bar or Ring Kips x 10
- Alternating Shoulder Taps from Plank x 20
- Arch Body Hold x 20 seconds
Workout of the Day
A. Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) (OR Ring Support Hold x 15 seconds + Bottom of Dip Hold x 15 seconds)
- Station 2: Row 200/150m (No Straps)
- Station 3: Wall Walk x 2-3
B. In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of:
- Row 250/200m
- TTB x 15
- Box Jump Over x max reps in time remaining (24/20″)
