“Shikake”

Three rounds of:

Ring Dips

Dead Hang Pull Ups

Thrusters (95/65)

Row for Calories

Toes-to-Bar

In this workout you move from each of ?ve stations after a minute.The clock does not
reset or stop between exercises. This is a ?ve-minute round from which a one-minute
break is allowed before repeating. On call of “rotate”, the athletes must move to next
station immediately for best score. One point is given for each rep, except on the rower
where each calorie is one point.