| Skill Chest to bar work Level 1 40 australian rows–2 second pause at chestLevel 2 15 strict chest to bar negatives–1 sec pause at chest before lower 25 jumping chest to barLevel 3 5 rounds for time 200/150m row 40% of max chest to bar–first 2-3 strict. If you come off the bar, 5 burpee over rower penalty. |
| Workout With a partner, split non press reps as desired, person who is not working holds a side plank Happy birthday Monica! 10 rope climbs 20 strict press at 70% of your max strict press-must split 10/10 19 wall walks 92 bar facing burpees550 run buyout together2 scores: workout time and run time |
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