2 Rounds For Time: (w/partner)

120/100 Cal Row
80 Burpee Over DB
60 Alternating DB Snatch @70/50lbs
*Split everything as desired with a partner, do 12-10s on the rower, 5-10s on the burpees and 5-10s on the snatches to keep the sets quick.


3 Rounds For Quality (if time permits):

6 Strict Pull Ups
9 Ring Dips
25 Anchored Weighted Sit Ups
*Quality work with time left in class. Strict pull ups should be one good set, Dips should be 1-2 good sets and for the sit ups use a weight that you can keep moving with for all 25 without stopping. Use bands as needed and prioritize quality and strict movement!

Categories: WOD

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