Warm-up

• 1:30 Machine 2 Rounds
• 10 Air Squats / Wall Balls
• 10 Hollow Rocks
• 10 Inverted Rows
• 10 Push Ups on bench or box

METCON:

• For time:
  • Row, 2000 m
  • 100 Wall Balls, 20/14 lbs
  • 75 Synchronized Sit-ups
  • 50 Burpee Chest-to-bar Pull-ups
  • 75 Synchronized Sit-ups
  • 100 Wall Balls, 20/14 lbs
  • Row, 2000 m

Row or Ski Erg / Bike, 4000 m Scaling Options: Use a med ball weight to keep unbroken sets of 10-15 reps. Scale to burpee pull up if needed and adjust bar height (using an inverted row bar or box to step on) to keep smooth reps jumping into the pull ups.

Time Cap: 35 mins