Skill/flow
10 min:
1 rope climb
10-15ft handstand walk (or hs hold)
:30 banded deadbug hold
:45 double under/triple under practice
:60 row
10 min:
1 rope climb
10-15ft handstand walk (or hs hold)
:30 banded deadbug hold
:45 double under/triple under practice
:60 row
Metcon (Time)
3 sets effort
750m row @ 85% effort
Rest 1min
3 L-arm TGU
Rest :45
3 R-arm TGU
Rest 1 min
750m row @ 85% effort
Rest 1min
3 L-arm TGU
Rest :45
3 R-arm TGU
Rest 1 min
You may increase weight throughout the tgus. Use barbell if you are able to.
Score is row time minus weight of tgu. (Heaviest set)