May 9, 2018

A.Every minute, for 11 minutes (11 sets):
Pull-Up
Set 1 – 6 reps
Set 2 – 5 reps
Set 3 – 4 reps
Set 4 – rest
Set 5 – 6 reps
Set 6 – 5 reps
Set 7 – 4 reps
Set 8 – rest
Set 9 – 6 reps
Set 10 – 5 reps
Set 11 – 4 reps

Rest a full minute in between each wave. Numbers suggested are based on Max number of 10-12 pull ups. add or subtract - 1 rep for every 3 reps of your max rep pull up number.

B.5 Rounds for Time:
25 Russian Kettlebell Swings@ 32/24 kg
25 Hand Release Push-Ups
25 Feet Elevated Inverted Ring Rows
Run400 meters
Time Cap: 35 minutes