Warm Up
Row Game
3 Sets:
:30 Doorway Stretch
:30 Alternating Quad Stretch
:30 Cat Cow Stretch

WOD
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)

From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press

TIME CAP: 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.

Level 2:
From 0:00 – 3:00:
2 Rounds:
4 Chest-to-Bar Pull-ups
4 Devil’s Press (25/15#)

From 3:00 – 6:00
2 Rounds:
5 Chest-to-Bar Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
6 Chest-to-Bar Pull-ups
6 Devil’s Press

TIME CAP: 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.

Level 1:
From 0:00 – 3:00:
2 Rounds:
8 Ring Rows
4 Devil’s Press (15/10#)

From 3:00 – 6:00
2 Rounds:
10 Ring Rows
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Ring Rows
6 Devil’s Press

TIME CAP: 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.