RX
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run*
40 Kipping Pull-Ups
120m Shuttle Run
30 Kipping Pull-Ups
60m Shuttle Run
20 Kipping Pull-Ups
-Max Shuttle Runs in Time Remaining-

SCALED
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run
50 Ring Rows
120m Shuttle Run
40 Ring Rows
60m Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 10m out, 10m back.
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Reverse Plank Hold
MIN 2 - :30 Tib Raises
MIN 3 - 1:00 Easy Walk