12:00 Alt. EMOM
Min. 1 – 4 Strict Pull-ups + 8 Ring Dips
Min. 2 – :30 Hollow Hold
Min. 3 – 10 Lateral Box Step ups
Teams of 2
AMRAP 9
13 KBS 53/35#
11 Box Jump Overs
9 Pull-ups
Partner 1 Complete full round
Partner 2 Row for Calories
Switch once each person finishes a full round.
Rounds and Reps are your score.
Sweat Class
15-12-9-6-3
KBS 53/35#
Box Jump Overs
Pull-ups
Rest :30 after each set
Rowing
3x 200m
Rest 2
