Warmup

2 rounds

- 3 of 3 sec eccentric pull-ups

- 30 single-unders

- 3 inch worms

- 10 medball cleans

Strength

5 sets of…

- strict pull-ups (5-12 reps)

Conditioning

28 min of work (31 min total)

Station 1 (7 min)

- row (cal)

- 10 HR push-ups every 25 cal

Station 2

7 min AMRAP

- 50 dubs

- 25 KB swings @ 53/35

- 10 burpees

Station 3 (7 min)

- bike (cal)

- 5 strict chin-ups every 25 cal

Station 4

7 min AMRAP

- 25 medball cleans

- 15 TTB

- 10 ring rows

*1 min transition between each station