A. Superset- 4-3-2-2-2-2
-feet elevated ring row (3030 tempo)
-ring push up (3030 tempo)

B. 3 rounds:
4 Mins to complete:
21 chest to bar pull ups
12 DB box step overs (40/20’s)
Max effort 10m shuttle runs in remaining time
-rest 4 minutes between rounds
-score is number of runs

Masters
A.
Same

B. 3rounds:
4 Mins to complete:
21 pull ups
12 DB box step overs (30/15’s)
Max effort 10m shuttle runs in remaining time
-rest 4 minutes between rounds
-score is number of runs