A.
Every 2 minutes, for 10 minutes (5 sets), complete the prescribed number of pull-ups according to your ability:
0-4 Strict Pull-ups: 6, 10, 8, 8, 12 (negatives)
4-5 Strict Pull-ups: 8, 14, 11, 11, 14 (negatives)
6-8 Strict Pull-ups: 4, 5, 4, 4, 6+
9-11 Strict Pull-ups: 6, 9, 6, 6, 10+
12-15 Strict Pull-ups: 9, 11, 9, 9, 11+
16-20 Strict Pull-ups: 11, 15, 11, 11, 13+
21-25 Strict Pull-ups: 14, 19, 14, 14, 19+

B.
Five rounds, each for time, of:
Run, Row or Ski 400-500m
Rest 1 minute

Rest until the clock reaches 20 minutes, then…

Complete as many rounds as possible in 15 minutes of:
30 Kettlebell Swings, 24/16kg
20 Box Jumps, 24/20″
10 Toes to bar

Scaling Options:
L2: 20/16″, knee raises
L1: 16/12″, burpees, knee raises

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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