"Tower"
For time
1,000m Row
75 Air squats
5 Rope climbs
25 Box jumps (30"/24")
5 Rope climbs
GYMNASTICS PULLING
3 Sets
10 Ring rows + 0:10 hold rings to body
*Rest 1:00-1:30 between sets
Notes:
Focus on keeping a hollow body position on the ring rows. Modify the foot placement to complete 10 reps in a row with sound mechanics.