Skill Work:

EMOM 10

1- 8 SLOW Rings Rows (~:40, steady tempo)

2- 8 Burpees (:40 max) – increase effort each round

Workout:

AMRAP 2 x 12 (6 each)

1- Row 1:30 / :30 rotate

2- AMRAP 1:30 / :30 rotate

4 Pull-Ups OR 2 Muscle-Ups + 6 Push-Ups + 8 Unweighted In-Place Reverse Lunges

Track (1) TOTAL CALORIES Track (2) Total AMRAP Score (Pick up where you left off)