Warm-up
4 ROUNDS FOR TIME
:30 Row
6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4)
6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4)
12 Hollow Rocks + 12 Superman Arch Rocks*
*Try to alligator roll from the Hollow Position right into the Superman Position.
Strength
3 SETS FOR QUALITY
3-5 Jumping Kip Swings
+
3-5 Kip Swings
+
3-5 “2-for-1’s”*
*1 Rep = 2 Kip Swing + 1 Pull-Up
(No Measure)
Workout
2 SETS
20/15 Cal Row
25 Kipping Pull-ups
25 Thrusters (45/35)
20/15 Cal Row
-Rest 2:00 b/t Sets-
(Score is Time)
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