Warm Up
3:00 Row– :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
3 Rounds
5 Bootstrappers -10 Cossack Squats -10 Scap Pull-Ups- 5 Kipping Swings
Skill
Movements Of The Workout
Partner Workout In Teams Of 3
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat **
STATION 2 — Cal Row
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down.
Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
End Of The Wod
4 Sets For Quality
10 DB Manmakers -10 DBL DB Hammer Curls -10 DBL DB Bicep Curls -10 DBL DB Bent Over Row