August 5, 2023 – Performance

Warm Up

500m Row
Followed by…

2 rounds:
20 Should Taps
:15 second Ring Support Hold

Followed by…
10 Barbell Shoulder to Overhead
10 Barbell Front Squats

A.

With a continuous running clock, perform the following for times:
0:00 – 75/50 Calories of Assault Bike or 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Front Squats (115/75 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run

Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.

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