Warm-up:
Trap / Scap Lacrosse Ball
Foam Roll Thoracic Opener / Lats
Banded Shoulder Distractions

3 Rounds:
6 Ring Rows
9 Push-ups
12 Squats
15 Abmat Sit-ups

Conditioning:

AMRAP 4
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4
21 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4
15 Calorie Row
15 Burpees
15 Pull-ups

Scored as total reps for all 3 AMRAPs. Make a note of your score for each AMRAP in “notes”. The complexity of each movement and reps goes down with each AMRAP. The goal is to match or better your score from the previous AMRAP.

Rx:
27-Chest to Bar Pull-ups
21-Toes to Bar
15-Chin Over Bar Pull-ups

Level 2:
27-Chin Over Bar Pull-ups
21-Hanging Knee Raise
15-Kettle Bell Swing (53,35)

Level 3:
27-Band Assisted Pull-ups or Ring Rows
21-PVC V-up
15-Kettle Bell Swings (44,26)