5 x 250-m Row Sprints
To be done 45 minutes before class
– Use the heaviest weight possible on each set.
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
30 Muscle ups (Rings)
– Goal is to test our muscle ups after some fatigue from today’s previous work. If unable to complete under 10 minutes, then pick a challenging number to complete each minute and perform the given reps on the minute.