WARM-UP
2:00 Row
Into…
2 ROUNDS
50 Single Unders*
6 Front Squats
6 Strict Press
10 Scap Pull Ups
10 Ring Rows**
Into…
2:00 Row
*Round 2 move to 30 Double Unders
**Round 2 move to 5 Strict Pull Ups
COUNTDOWN TO MIDNIGHT (PERFORMANCE)
2 ROUNDS FOR TIME
90 Double Unders
60/50 Cal Row
30 Thrusters (115/75)
15 Bar Muscle-Ups
(Score is Time)
COUNTDOWN TO MIDNIGHT (FITNESS)
2 ROUNDS FOR TIME
150 Single Unders
50/40 Cal Row
30 Thrusters (75/55)
25 Strict Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-