For time

• 2,000-m row
• 60-m handstand walk
• 5 legless rope climbs, 15 ft.
• 1,000-m row
• 40-m handstand walk
• 4 legless rope climbs, 15 ft.
• 500-m row
• 20-m handstand walk
• 3 legless rope climbs, 15 ft.

Scaling

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option

For time

• 2,000-m row
• 40-m handstand walk
• 3 legless rope climbs, 15 ft.
• 1,000-m row
• 25-m handstand walk
• 2 legless rope climbs, 15 ft.
• 500-m row
• 15-m handstand walk
• 1 legless rope climbs, 15 ft.

Beginner Option

For time

• 1,000-m row
• 40-m bear crawl
• 3 rope climbs, lying to standing
• 500-m row
• 25-m bear crawl
• 2 rope climbs, lying to standing
• 250-m row
• 15-m bear crawl
• 1 rope climb, lying to standing