20 Banded Pull Aparts (20 palms up + palms down)
-Then-
4 Rounds
30 Single Unders (Rounds 3 and 4 Double Unders)
4 push ups
5 Pull ups

Strength
Bench Press 5×5 starting at about 65 percent and moving up to a heavy 5
Between sets 10 strict pull ups whether that with a band or not.
Even if you have 3 or 4 strict pull ups have band ready and finish your set with a band. Dont let go of the pull up bar in other words

Wod ***Score on this one total rounds completed. Max score possible is 7. Let’s scale right to see lots of 7s today.

Every 3 Minutes for 21 Minutes*
20/16 Calorie Row
50 Double Unders
2 Sandbag Cleans 150/100lbs (over the shoulder style)
*The first 4 rounds are performed as written. The last 3 rounds are performed in reverse order.
*adjust cals and doubles

Feel: Cardio
Pacing: Sustain
Target Score: Each round should take 1:45 – 2:15
Firebreather Score: Sub 1:45 every round

Scaling:

• Row: Should not exceed 1:15 for anyone (should not be a sprint, but should not be a casual pace either)
• Double Unders: Should not exceed :45 of practice
• SBC: Both reps should not exceed :20.  A barbell power clean at 185/125lbs or so would be a comparable substitute if sandbags are limited.

Coach Focus: Athletes should be able to move smoothly from one station to the next where nothing should hang an athlete up for more than 1:00. Athletes should push the buy-in row at a pace that isn’t a sprint but isn’t slow and then work to move quickly through the next two movements.

Additional Notes/Resources: The workout should allow for 2 athletes, if not 3, to share a sandbag if a 1:00 – 1:30 stagger is set up ahead of time. All athletes should have a minimum of :45 of rest at all times. Note that the first 4 of 7 rounds are performed in the order written, but the final 3 rounds are performed backwards (sandbag clean, double under, row).