Warm-up
Banded walk 200m
Banded goodmorningx25
2rounds
Handstand hold 20sec
Inch worm x6
3 rounds
Pull-ups (Emom 11)
Minutes 1-10 are STRICT, min 11 is kipping or max effort strict if you do not have a kip.
1-2-3-4-5-6-7-8-9-10-max effort KIPPING.
** do not kip with the Band.
Metcon (AMRAP – Reps)
Rowing
1:40/20x 9
2 min rest at min 5
Score is Calories