12/6

A. Push ups, accumulate 26 reps for quality

Sets of 4 and last 2 sets of 3.

B. Chin ups, accumulate 10 reps in sets of 2 not for time.

2, 2, 2, 2, 2.

C. :15-:20 sec matador or ring static hold x 4; rest 1 min

:20 each time.

+

Row 250m (hard efforts)
rest 2 min
x 6 (rest 3 min between 3/4)

Round 1: 1:01.6
Round 2: 1:00.9
Round 3: 1:01.1
Round 4: 1:00.0
Round 5: 1:01.3
Round 6: 1:00.9

+

10 floor angels x 2, rest 1 min