Saturday 6/10/2023

Against a 30-minute running clock...
1000 Meter Row or 800 Meter Run
immediately followed by as many round and reps as possible of...
10 Strict Pull-Ups, Chest to Bars or Muscle Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Alternating Pistols or Cossack Squats

OR

Partner Version

Against a 30-minute running clock...

1000 Meter Row or 800 Meter Run (Run Together)
immediately followed by as many round and reps as possible of...

Alternate Rounds of:

3 Strict Pull-Ups, Chest to Bars or Muscle Ups
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Kettlebell Swings
12 Alternating Pistols or Cossack Squats