6 rounds, 1 min per station, of: Strict Pull-up Cardio Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
12 Minute EMOM: 1 - Max Strict Pull-Ups 2 - Light Cardio, athletes choice (Row, Bike, Run, Ski erg) *Focus is on Pull-Ups. Bike hard if you need to get HR up **Bike calories not scored Pull-Up L4: Weighted Strict Pull-Ups L3: Max Strict Pull-Ups or Kip Swing/Bar MU Practice L2: 10 Bent Over Barbell Rows + 5 Box Pull-Ups L1: 10 Bent Over Barbell Rows + 10 Ring Rows
For time: 75/75 AbMat Sit-ups -- then -- 4 rounds of: 10/10 Hang Power Snatches, 75/55 lbs 20/20 Back Squats, 75/55 lbs -- then -- 75/75 AbMat Sit-ups
*18 Min Cap Barbell L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15 Sit-Ups L4: 45 GHDs L3: 75 L2: 60 L1: 40 *GHD number is high. Be careful!