Every 8 minutes for 32 minutes (4 rounds) 800m run 20 Box Jump Overs 24″/20″ | Step Overs | shorter box 10 Strict HSPU Max Calorie Row in remaining time
Workout – this is 32 minutes of continual work with only the row calories being your score and the other movements being treated as a ‘buy in’. No rest, as soon as the clock rolls over the 8 minute mark you are off the rower and back out on a run.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
