A. Weighted pull-up, build to a max in 10:00
Every minute on the minute for 30:00, perform 5 pull-ups, 10 push-ups, and 15 squats.
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.
For time w/a partner*:
50 ring dips, bar dips or 100 hand-release push-ups
50 kettlebell swings
50 box jumps
50 CTB pull-ups, COVP or tough ring rows
*Partners must split runs into 200m. Only one partner may be working at a time, but may split reps as needed.
A. 3 Clean-grip deadlifts + 1 power clean, build to a tough complex
B1. RFESS, 3 x 8-10, 3030; :30 rest b/w legs, 60 rest
B2. DB Bench press, 3 x 6-8, 21X1; :60 rest
4 rounds for time:
8 DB snatch (4R/4L)
:60 rest b/w rounds
FLR, accumulate 180 seconds in a tough variation