A3: 20 Seconds Row Sprint (4 Rounds for distance)
@95% Very Hard Pace (Not Sustainable); Rest 1:40 after each round
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B1: 2 RFQ of:
10 Prone Hovers/
10 Yoga Push Up/
10 Scap Push Up/
10 Scap Pull Up/
5/3 Strict Pull Up
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B2: Shoulder Press (10/10/10/10)
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C: Pull-ups (See below for details)
Level 1= Current level: 0 Pull Ups-
5 Rounds of: 5-10 Ring Rows @21X2; Rest 30-60 Seconds

Level 2= Current level: 1 Strict Pull Ups-
Tabata- Hollow Rock (rest in hollow position) + For Time: 30 UB Ring Rows