BENT OVER DB ROW
4 sets of 12/12
Using a KB or a DB.
On the 4:00 x 6 Rounds:
2 lap run(preferred), 500m row, or 40 up downs
16 ring rows, 12 Chest to Bar Pull Ups, or 8 strict pull-ups
To make this time frame you have to run fast. If that is not possible try to do just 1 lap.
*Score = Sum Total Time of 6 Rounds. Enter all 6 split times.
T1: modify if needed
T2: as written
T3: 4/3 ring muscle ups
Using a bike of some kind
4 min on/1 min off x 5 rounds(25 min).
Record calories and in the notes, put the bike used.