For time:

30 burpees
200 m row
40 jumping pullups
200 m row
50 pushups
200 m row
75 situps
200 m row
75 KB high sumos 25/35
200 m row

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Daily Extras - 

Daily Extras - 2 rounds AFAP of:

200 m arms only row
200 m legs only row
200 m biceps row
200 m triceps row

Workout Notes:

  1. It's a LOT of pulling this week. Jump those pullups. If you aren't up to it, just give them a rest today. No need to sub for anything. 

  2. Those KB high Sumos should loosen up your back a bit from Monday's workout. 

  3. It's like our "Citizenship" workout, just without the team. On average, many teams did reps similar to the ones recommended above.

  4. Pushups are standard "snaked" style. 

  5. Keep those elbows higher than your wrists on the high sumos. If your wrists are bent, it's a pretty good bet that you are putting stress on the shoulder joint.

  6. The GPP Jumping Pullup

If I could decorate an entire room in chalky fingerprints - I would! (Ali C.)