100 double unders
10 strict pull ups
10 kipping pull ups
5 minute EMOM
5 strict chin ups
Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+
Row Row Row your Best
SPM - strokes per minute to match the above damper
You will be 1 minute on, 1 minute off - set this up on your rower before hand so you are not counting your time - the rower is.
For each round, the damper will be set, and you are rowing to stay at a consistenet SPM - example damper 10, your SPM is 16 - think hard pull, 3 count to recover, hard pull, 3 count to recover
Your score is 1 point for every round you succeed - have fun with this ones guys, not even being sarcastic, you should enjoy this one!