PERFORMANCE
FOR TIME
2000/1800m Row
60 Deadlifts @100/70kg
20 Ring Muscle-Ups / 30 Chest-To-Bar / 40 Kipping Pull-Up

FITNESS
FOR TIME
1600/1200m Row
60 Deadlifts @ moderate
20-40 Up-Down Pull-Ups

• Partition reps and movements as needed.
• Use the lower number of up downs if you opt for a higher bar.
• RPE 8