WARM

Warm Up is longer than the workout!

Warm-Up
3 min. Slow Row
2 Rnds:
5 Scap Retractions (Straight-Arm Pull Ups)
6 Spidey & Reach
7 Russian Babymakers

2 min. Moderate Row
2 Rnds:
5 Strict Pull Ups
6 Push Ups
7 Slow Air Squats

1 min. Mod/Fast Row
2 Rnds:
5 Kipping Pull Ups
6 Slow Burpees
7 Cal Bike

FRONT & CENTER
3 RFT ~
21 / 18 Cal Bike (Kaiser M3 TBT) (sub 21cal Row)
15 Pull Ups
9 Burpees

~ This is designed to be intense...do not slow down or pace too much. Sprint this thing as much as possible... get that 21 Cals in as quick a time as possible and no breaks on the 15/9 of more than 10s to breath...

Wendt ~ 5:47 (PU=15/8-7/8-7 / Cals=45s/60s/67s)
Rnds ~ 1 = 1:35 / 2 = 3:40 (2:05) / 3 = 5:47 (2:07)
tb ~ 6:49 (PU=UB / Cals=66s/78s/79s)
Rnds ~ 1 = 2:09 / 2 = 4:37 (2:28) / 3 = 6:49 (2:12)

GbtG