200 Meter Run or 250 Meter Row
15 Push Ups
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Skill Work: Max Duration Ring Support Holds or top of Dip
3 attempts max hold
WOD: Part A
12 Min Rotating EMOM
30 sec max Isometric Pull Up hold (top end hold)
30 sec max Rope Climbs
30 sec max Inverted Barbell Row
Rest 3 mins then Part B
Part B
For time:
100 Calorie Row / Ski
50 Burpees
100 Calorie Row / Ski