Skill/Conditioning: 

A. Front Squat

  • Take 15 minutes to establish a heavy triple 

B. 3 sets, not for time, of: 

  • 15-45 second Wall Facing Handstand
  • 10-50 unbroken Double-Unders
  • 5-10 Pull-Ups (your choice) 

C. In teams of 2-3, complete, for time: 

  • 3000 meter Row

*Start with a 20 stroke rate and build the rate every 2 minutes.

*If the stroke rate is over the prescribe rate, there will be 5 Burpee punishment for all team members! 

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