The Port
Warm-up
3 Rounds
20 Shoulder Taps
5e Light Renegade Rows
5e DB Push Press
Strength
EMOM X 10
EVENS: Strict pull-up cluster
*Choose a number you can
complete two times in the minute.
Ex: 3.3
ODDS: Accumulate :20-:30 in an L-sit
*Can be done with hands on two
plates, boxes, benches, parallel bars.
etc.
Workout
AMRAP 15
5e Renegade Rows
15 DB Push Press
200m Run*
Run increases by 100m each
round. (200, 300, 400, etc.)
