AMRAP 8 X 3

A) WOD Prep:

Row 300 Meters then,
20 Air Squats
20 Scorpions
20 Push-ups
50 Banded Pull-aparts
20 Push-ups
20 Scorpions
20 Air Squats

B) WOD:

AMRAP 8 x 3:

In an 8:00 Window:

Row 500 meters

- Then -

AMRAP of:

10 Pull-ups (S = Band Assisted, Ring Rows)
15 Push-ups (S = Box Push-ups)
20 Air Squats

Rx+ = C2B Pull-ups

*Rest 1:00 after each 8:00 interval 

*Score = total rounds

C) Extra Credit:

Accumulate:

2:00 of Glute Marching
100 Double Leg Banded Leg Curls
100 meters each of Single Arm Farmer Carry (AHAP)