Tue Feb 10

Train/Move
40 Min EMOM:
1) Calorie Row
2) 12 Wallball + Max Reps Lat BBJO
3) Max Reps Shuttle Runs
4) Rest
5) Max Reps Shuttle Runs
6) 8 Lat BBJO + Max Reps Wallball
7) Calorie Row
8) Rest

Warm-up
3 Sets:
1 Min Row
30s Rig Hang
3/3 Single Arm Ring Row
30s Hollow Hold

Skill
For Time:
10 Rope Climbs

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Stimulus
Skill: Option to practice rope climbs or do 4 sets of 10-15 banded pull-ups

Train/Move: Max reps of the suggested movements, keeping in mind you only get 1 minute of rest for every 3 minutes of work. Lat BBJO = lateral burpee box jump overs

Tuesday Extra Credit
3 Sets of 90s AMRAPs:
Max Unbroken Ring Muscle-ups
Max Unbroken Kipping Pull-ups on Rings
Max Ubroken Ring Rows
Dumbbell Bent Over Row x 6-10 Reps @ RPE 7-8
Max Rep Jumping Pull-ups