Warm up: 10 minutes

Strength / Skill:  1 Round  (staggered start if more than 4 rowers are used)

Establish Maximum Calorie Row in 5 minutes

Then immediately perform 30 Pull ups    (score is total calories plus pull ups and time)

Metcon :

20 Minute Alternating EMOM

Odd Minutes = 10 x Kettle Bell Swings    (53 # / 35#)

Even Minutes = 10 x SDHP                       (53 # / 35#)