April 11, 2018

A.Weighted Pull-Up
Within 20 minutes:
Set 1 – 5 reps @ Max Load(30X1 tempo)
Set 2 – 4 reps @ Max Load(30X1 tempo)
Set 3 – 3 reps @ Max Load(30X1 tempo)
Set 4 – 2 reps @ Max Load(30X1 tempo)
Set 5 – 1 rep @ Max Load
Set 6 – 1 rep @ Max Load
Set 7 – 1 rep @ Max Load
Set 8 – 1 rep @ Max Load
Set 9 – 1 rep @ Max Load
Set 10 – 1 rep @ Max Load

Rest as needed

B.Run 1600 meters
Buy in - straight into C or D
(DO C or D)

C.For Time:
30 Strict Chest-to-Bar Pull-Ups
EMOM 5 burpees

D.For Time:
30 Chest-to-Bar Pull-Ups
EMOM 5 burpees

Time Cap: 10 minutes