A – Dead hang to inverted to tucked front lever negative on rings x 20 reps for quality, not for timecheck
B1 – Ring hinge rows x 8, rest 90 sec
Check
B2 – Archer pushups on rings x 5/side (10 total), rest 90 sec x 5
check
C1 – Renegade rows x 16 (8/side), rest 90 sec
50
C2 – DB neutral grip bench press x 16, rest 90 sec x 5
65-65-65(14)-60-60(14)
+
EMOM x 14
Row 10 cals in <30 sec
this was work today from round 9 on. Never any worries of not making under 30
+
Dbl DB overhead carry 100ft, rest 2 min x 5
@ 30, main focus was keeping the rib cage down.