Friday 5/25/18 - Max Effort

M-1: 15:00 EMOM, alternating

a) 5 Pistols/Side

• Rockback Pistols

• Pistol Negatives

• Counter Balance/To Box

b) 3 Single Arm Scapular Pull Ups + :05 Pause/Side

• 5 Scapular Pull Ups + :05 Pause

• 5 Scapular Pull Ups

c) 5 Wall Walks + :05 Pause

• 5 Scapular Handstand Push Ups

• 5 Scapular Push Ups

M-2: 4 Rounds

0 - 2:30 Row 500m

2:30 - 3:30 Max Effort Pullups --1:00 Rest--

*If Row is completed before 2:30, rest. If Row takes longer than 2:10, scale to 400m

L2: 400m Row

Jumping Pullups

L1: Ring Rows

Score: Total pullups each round

Extra Credit:

12:00 EMOM

a) 10 Hollow Rocks + 10 Russian Twists

b) 50' High Knees

c) 12 Banded Archer Pulls

d) 50' Butt Kickers