06 22 23

A. 5 Rds:
1200m Row
[3] Active Rest

*300m Easy
*600m Moderate
*300m Hard

Optional:
Practice a skill during rest
-Sandbag to Shoulder
-Handstand work
-Jump Rope
-Support on Rings

B. q(1:00) x 10:
0:15 L-sit or hollow hold
0:15 REST
0:30 Hang from any implement