500m row, then
2 Rounds
10 yoga push ups
Ring row (left arm)
10 Jumping squats
Ring row (right arm)
10:00 cap:
1. Lat smash w/ ball or Roller 2:00 /
2. Scap pull ups + Scap pull ups 2x 10
Strict Dead hang pull ups (overhand grip, weighted if possible); 5 – 5 – 5 – 5 – 5 – 5 (building)
4 Rounds:
4 Rope climbs (legless if possible)
12 Ring dips
400m run