“Flow State”
Goal: 6+ Rounds
Lets hit a pace of around 4:00-5:00 minutes per set here and settle in for the duration of the workout.

Competitor
Complete as many rounds as possible in 30 mins of:
12/9 Echo Bike Calories
12 Chest-to-bar Pull-ups
Farmer Carry, 2/1.5 pood, 200 ft
12/9 Row Calories
12 Ring Push-ups

Level 3
Complete as many rounds as possible in 30 mins of:
10/7 Echo Bike Calories
10/8 Strict Pull-ups
Farmer Carry, 1.5/1 pood, 200 ft
10/8 Row Calories
10/8 Ring Push-ups

Level 2
Complete as many rounds as possible in 30 mins of:
8/6 Echo Bike Calories
10/8 Banded Strict Pull-ups
Farmer Carry, 44/26 lbs, 200 ft
9/7 Row Calories
10/8 Ring Push-ups

Level 1
Complete as many rounds as possible in 30 mins of:
8/6 Echo Bike Calories
8 Toenail Spot Pull-ups
Farmer Carry, pick load, 200 ft
9/7 Row Calories
10/8 Banded Push-ups