Every 3 Minutes x 4 Sets (12 Minutes): Strict Pronated Pull-up x 10 reps (21X2 Tempo) Rest 30 Seconds Front Leaning Rest on Rings x 60 Seconds Rest Remainder of Time

A.1: Strict Pull-up (4x10 tempo 21x2)

Rest 30 seconds

A.2: Front Lean Rest (4x60 seconds)

Rest Remainder of the time


Fight Gone Bad (3 Rounds for reps)

Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Extra Work

3 Rounds: 10 Reps/Movement Banded TYA 50'/Side Single Arm DB OH Carry Rest 60 Seconds

Single ARm DB OH Carry (3x50'/side)

reps = feet