1:00 Band Pull Aparts
20 Scap Pull-ups
15 Gymnastic Kip Swings
-Then-
3 Rounds
Row 100m
5 Burpees over Rower
7 Wall Balls

Strength
3-5 sets of 15 Weighted Ab-mat sit ups Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no weight
Would really recommend 3 sets

Wod
On a continuous 24 minute clock:
Every 3 Minutes for 12 Minutes
9 Chest to Bar Pull Ups
15 Heavy Wallballs to 10/9′ (heavy is relative, try to go a little heavier than you are used to rx would be 30/20)

Row for Calories in remaining time each amrap


right into:
Every 3 Minutes for 12 Minutes
15 Heavy Wallballs to 10/9′
9 Chest to Bar Pull Ups

Row for Calories in remaining time

There is no rest at any point during this piece – a new round starts every 3 minutes. Score is total calories rowed.

*ski or bike for a sub

Feel: Gas

Pacing: Sustain

Target Score: 100/80+ Row Calories

Firebreather Score: 150/120+ Row Calories

Scaling

• Chest to Bar Pull Ups: 1-3 fairly quick sets, scale to chin over bar if an athlete cannot perform a minimum of 5 consecutive chest to bar pull ups. Otherwise modify to jumping pull ups (pull as high over the bar as possible).
• Wallballs: intended to allow athletes do use a heavier-than-usual ball, but only if the athlete can consistently perform 15 unbroken wallballs at the standard 20/14lb weight. Sets should be unbroken for at least the half of the workout every round, but definitely no more than 2 sets at any point. Scale weight, not reps. If heavy wallballs aren’t available,  stick with the standard 20/14lb ball (it will still be an extremely effective workout)

Coach Focus: The buy-in movements should not exceed 2 minutes in any of the 6 rounds to ensure a minimum of 1:00 at the end of the round to amass rowing calories.