• WARMUP
  • Run 400m
  • Animal Walks
  • Bike 800m
  • STRENGTH/SKILL
  • 3 Sets NOT For Time
  • 8 Weighted OR Strict Pullups 
  • 2/2 Turkish Get-Ups 53/35 – :15 Pause at top of Each rep of TGU
  • **Do not do Weighted Pullups unless you can do 8 Strict Unbroken**
  • **If you cannot do 8 Strict Unbroken Pullups for each of your 3 sets you will do a ME set of Strict Pullups OR 5 CONTROLLED negative Pullups/Ring Rows**
  • **Weighted Pull-up can be med ball or dumbell between feet**
  • METCON
  • 3 Rounds
  • 4 min AMRAP 
  • 6 TTB
  • 8 Push-ups 
  • 10 Box Jumps 30/24
  • Rest 1 min bw Rounds
  • **Start from beginning every new round and try to match your first score**