MetCon
“Slow up, fast down”
500m/450m Row
1 Rope Climb
20 Pullup
1 Rope Climb
30 Alternating Single Arm Devil’s Press
1 Rope Climb
40 Pushups
1 Rope Climb
50 Pistols
1 Rope Climb
40 Pushups
30 Alternating Single Arm Devil’s Press
20 Pullup
500m/450m Row

Time Cap: 20 min

Stimulus: Figure Skater/Grunt

Accessory
3 rounds
:30s flutter kick/:30s off
:30s hollow rock/:30s off
1:00 plank hold/:30s off
(no additional rest between rounds)