.

With a Rolling Clock: 

0 - 10 Mins: Row 1500m 10 - 20 Mins: AMRAP in 9 Mins of:

• Wall Ball Shots (9kg / 7kg, 10ft line)
• Box Jumps (24" / 20")

Climb the ladder style. 3/3; 6/6; 9/9; 12/12; 15/15; 18/18; etc etc.... 20 - 30 Mins: EMOM x 10:

• 5 Strict Ring Dips

30 - 40 Mins: Row 1500m .     . Post 1st Row time. AMRAP score in total Reps. Total number of successful Dips. And 2nd Row time (with any scaling throughout) to comments

That struggle!

That Dang target!

. . . 

. . .

Coaches Challenge:

1): MAX L-Sit Hold. 2): MAX Bar Hang in L-Tuck Position With Ball on lap. 3): MAX weighted Hollow Hold.