Kip Swings, Scap-pull-ups
Max effort for reps. I managed 8 reps, successfully completing the challenge, albeit a day late.
Every 6 minutes for 24 minutes, row 900 m for times.
Rx would have been 1000 m, but I scaled to a pace I could complete with a steady pace in 4 minutes.
Round 1 = 4:00
Round 2 = 4:00
Round 3 = 4:00
Round 4 = 3:57
Programming was adapted from CFG which called for 6 intervals
Station 1 - Ring Dips - 5/5/4/4
Station 2 - KBS (35#) - 15/15/15/15
Station 3 - Abmat sit-ups - 15/15/15/15
The ring dips were limited by muscle fatigue and done in about 10-12 seconds. The other two stations were taking around 30 seconds each round.
Programming was a catch up of moves that I have been neglecting.