We’ve been using this format a lot lately, training our gymnastic capacity under a state of fatigue. Let’s start tracking this – reocrd your Toes to bar today.
For the met-con, lets set up all the rowers and “go at your own pace” meaning take rest as needed, about 2-3 minutes should work. You want to recover enough to go hard on each interval. Once you’re ready and a rower is free, wait for a full minute and GO!

Skill

EMOM x 10
A. Row Cal 15/12
B. Toes to Bar :40
score T2B

Conditioning

3 Intervals Record your worst
Row 250
12 Russian Kettlebell Swings(70/55)
9 Push Jerks (135/95)

Rest as needed between rounds