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Thursday, 3/12


Every minute, on the minute, for 15 minutes:

  • 3 Strict Pull-Ups
  • 3 Renegade Rows (Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

For times:

  • Row 1000 Meters/run 800m
  • Rest 2 minutes
  • Row 500 Meters/run 400

Core: 3 sets: med ball tossx15



Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)


When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:

  • Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.


Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

  • Ring Dips
  • Chest-to-Bar Pull-Ups

Core: 3 sets of med ball toss x 15

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