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500m row, 3 rounds:

10 beat swings or active shoulders or hanging shoulder shrugs, PVC pass through some and figure 8, 10 hollow rocks

Or coaches choice

 

Pull up Progression 3x through

1.) 5 modified strict pull ups (from a box or a low bar)/or strict pull ups if they have them

2.) 5 negatives (can be done from bar or rings depending on strength level)

3.) Box pull ups to hollow land x5

 

40 KBS s(53/35), 400m row, 40 airsquats, 1min rest, 30 KBS, 300m row, 30 airsquats, 1min rest, 20KBS, 200m row, 20 airsquats