Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Active hang
Ring row
Band overhead press
Strength
Every 1:30 on the minute x 4 rounds
Dumbbell bent over row x 14 reps
Every minute on the minute x 5 rounds
Hanging leg raises x 20 seconds
Every minute on the minute x 4 rounds
Russian twists x 30 seconds
WOD
Competitive:
as many reps in 3 minutes as possible x 5 rounds
15/11 cal row
max bar muscle ups
Rest 2 minutes
Performance:
as many reps in 3 minutes as possible x 5 rounds
11/8 cal row
max pull-ups
Rest 2 minutes
Lifestyle:
as many reps in 3 minutes as possible x 5 rounds
10/7 cal row
max ring rows
Rest 2 minutes