Run 400m (pretty fast pace)
10 Burpee Box Jumps
Review Kipping/Butterfly skill
Perform as many pull-ups as possible without coming off the bar.
Any grip and any method of getting your chin above the bar is acceptable.
RX: Every 4 Mins for 4 Rounds
Scaled: Every 5 Minutes for 4 Rounds
Max Hand Release Burpees over box 24/20
(if your mile time is faster than 9:00, attempt rx)
Optional after class on your own. If you use chalk PLEASE CLEAN IT UP 🙂
3 Rounds For Time
15 GHD Sit-ups
15 Deadlifts 225/155