CLASS

A.
8 minutes to find a

A heavy weighted pull up.

Then straight after the 8 mins
1 set of Strict Pull ups ME

Score = weight x reps

B.
In pairs complete, alternating exercises
4 rounds for time of:
Row 500 meters
10 OHS 70/50

Example: Partner (a) starts the row, as soon as they finish, partner (b) starts the row, whilst (a) starts the OHS then (b) and so on, until 4 rounds each are completed.

*Scale the OHS accordingly.

EXTRAS

20 min EMOM
Work for 40 sec rest 20
1. Plank
2. Ring Support Hold
3. Rope Climb 1-2 reps
4. Hollow Rocks
5. Rest

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