Energy Systems

Every 6 minutes for 18 minutes (3 sets):

50/40 Calorie Row

*enough time for people to share rower

MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

3 Strict Pull-ups

6 Push-ups

9 Box Jumps

*Pace: 6-8 Rounds

Beginner: 6 Ring Rows, Hands Elevated or Knee Push-ups, 16/12”

Intermediate: Kipping C2B/Kipping Chin over Bar/Jumping Pull-ups, Hands Elevated or Knee Push-ups, 20/16”

Advanced: 24/20”

Sport: HSPU in place of push-ups, 24/20”