WARMUP
2 min Row
Into…
2 ROUNDS
10 KB Deadlifts*
8 Slow Ring Rows
6 Scap Pull-Ups
4 Push-Up to Pike**
4 Up-Downs
*RND 2 complete Russian KB Swings.
**RND 2 complete 6 Hand Release Push-Ups.
WORKOUT
ON A 22:00 RUNNING CLOCK…
2000/1800m Row
Immediately Into…
AMRAP in Time Remaining of…
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 KB Swings (53/35)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
8 Empty KB Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
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