Basics:

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

Performance:

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