– RX –
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.

– INTERMEDIATE –
5 sets:
On a 3:00 clock:
1 rope climb
6 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.

– BEGINNER –
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.

AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: plank shoulder taps
Round 3: ring rows
Round 4: pull-to-stands

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift

5 sets:
On a 3:00 clock:
10 DB hang power cleans (35/50 lb)
10 push-ups on the DBs
Max shuttle runs (25 ft)
– Rest 2:00 between sets.
– 1 shuttle run = 25 feet down + 25 feet back.
– Use two DBs.