Essentials:
A. Ring Rows; 5-7 tempo 31×1 on the min for 12min
+
5 rounds for time:
Row 500m
100 Single Unders
Fitness:
A. Pull Ups; 5-10 on the min for 12min
+
5 rounds for time:
Row 500m
50 double unders
Performance:
A. Muscle ups; 2-3/1-2 on the min for 12min
+
5 rounds for time:
Row 500m
50 double unders
+
Extra After class:
A. Weighted chin up clusters 2.2.2×5; rest 20 seconds/rest 3 min
B. Strict toes to bar; amrap unbroken x4; rest 2 min