For Time: (w/Partner)
100 Cal Row (split)
100 Cal Bike (split)
Then
7 Rounds (1:1)
5 Thrusters @155/105lbs
5 Box Jumps @30/24”
Rest 1:1 after each round alternating rounds with a partner (7 each) or rest 0:30 if you don’t have a partner.
*Split the row/bike in quick sets of 10cals.
5 Rounds For Quality
3 Weighted Strict Pull Ups
5 Strict Pull Ups
7 SHSPUs
*If there’s time left in the class, move for quality and focus on full range of motion.
Use a band if needed for the pull ups and do box hspu if needed.