May 25, 2017

A. Warmup 
Warmup
Row 500m
50 Single Unders
Row 250m
25 Air Squats
25 Revers Snow Angels
Row 150
15 Jumping Lunges (Each Leg)
15s Kip Swings
Row 100m AFAP
10 Burpees Kettlebell Swings

With remaining time, set up step up stations

Scoring: Not Scored

B. Alternating Box Step-Up 6 x 12 Inches
Every 90 seconds, for 9 minutes (6 sets):
12 Alternating Box Step-Ups 20/16 inches

Coach's Notes:
Add weight each set if able

C. 10-9-8-7-6-5-4-3-2-1 Toes to Bars and Shoulder to Overheads
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Toes to Bar
​​Shoulder to Overhead @ 115/75 lbs