Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic

For max reps:

• Strict Pronated-Grip Pull-Ups
• Rest 90 seconds
• Strict Mixed-Grip Pull-Ups
• Rest 90 seconds
• Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

For time:

• Row 1000 Meters
• 20 Burpees Over the Concept 2
• 40 Thrusters (45/33 lbs)

Performance

For max reps:

• Strict Pronated-Grip Pull-Ups
• Rest 90 seconds
• Strict Mixed-Grip Pull-Ups
• Rest 90 seconds
• Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

“Jackie”

For time:

• Row 1000 Meters
• 50 Thrusters (45/33 lbs)
• 30 Pull-Ups