3RFT of:
50/40 Cal row
10 chest to deck push ups
40' HSW
10 chest to deck push ups
40 Pistols
10 chest to deck push ups
40 C2B
10 chest to deck push ups
3RFT of:
50/40 Cal row
10 chest to deck push ups
40' HSW
10 chest to deck push ups
40 Pistols
10 chest to deck push ups
40 C2B
10 chest to deck push ups
Part A: 9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
Part B: "Open 15.5"
27-21-15-9 of
Row Cals and thrusters at 95/65
*4x world champion Matt Fraser did this in 5:19!