FIRE Away...

Warm-Up
2 Rnds ~
200m Light Row
5 Slow Scap Ret
5 Kip Swings
1-3 Strict Pull Ups
15 D/U
------------
2 Rnds ~
200m Light Run
5 Push Ups
5 Spidey & Reach (ea)
10 Abmat or GHD Sit Ups
15 D/U
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HS Walk Practice
10m of Work
--------------
primer
1 Rnd ~
200m Run
20 D/U
3 TTB
1 Bar MU
-- 3-4 min Rest --
UNDER FIRE
4 RFT ~
400m Run
40 D/U
9 TTB
6 C2B Pull Ups
3 Bar Muscle Ups
(sub Chin Over Bar + TTB + C2B...and maybe lower reps 6-4-2 or 5-3-1 if appropriate)

AEROBIC CONDITIONING
3 K Row...continuous, but think more like 6 x 500m...
...where first 300m is 2K +20s & 200m is 2K + 5s...4s...3s...2s...1s
Sort of a fartlek training on the Rower!!!

Johns ~ 22:48 (singles , Mod Pull + K2E + Pull ups w/ feet)
Schutz ~ 17:?? (singles + chins+K2E+C2B)
Ladick ~ 18:15 (singles / Chins + K2E+C2B mod)
tb ~ 18:23 ( 18 / 12+6 / 15+3 / 15+2+1...wow...ABS were burning by Bar MU)
3K Row ~ 11:58 total...
300 + 200 Breakdown
2:07 / 1:55.5
2:05 / 1:54.7
2:04 / 1:53.5
2:04 / 1:51.0
2:04 / 1:49.5
2:03 / 1:47.2
Praise to Our Lord Jesus Christ