Row 1K then
2 Rounds
8 Kip Swings
8 Ring Rows
20 Shoulder Taps (Push-up or HS Position)
12 min Alt EMOM
Practice Pullups or MU (Pick a Set Number that allows you to get good Practice without overdoing it)
Practice HSPU or HS Walking
4 Rounds
500m/350 Row
15 Burpees
10 alt DB Clean and Jerks 70/50
Rest 2 min between rounds
Time PermittingRoll your Lats, Glutes and QuadsPigeon and Childs Pose