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: 5, 10, 8, 8, 10 (negatives)
4-5 Strict Pull-ups: 7, 12, 10, 10, 12 (negatives)
6-8 Strict Pull-ups: 3, 5, 3, 3, 5+
9-11 Strict Pull-ups: 6, 9, 6, 6, 8+
12-15 Strict Pull-ups: 8, 11, 8, 8, 10+
16-20 Strict Pull-ups: 11, 15, 10, 10, 13+
21-25 Strict Pull-ups: 14, 19, 14, 14, 19+

B.
For time:
Run, Row or Ski 750m

Rest until the clock strikes 5:00, then…

For time:
30 Burpees
155/105 pound Front Squat, 30 reps
155/105 pound Push Press, 30 reps
30 Burpees

Scaling Options:
L3: 135/95
L2: 115/75
L1: 95/65

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

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