20 min time cap.
-100 chest-to-bar pull-ups
-100 handstand push-ups
-100 GHD sit-ups
-100 one-legged squats, alternating
Scaled version
-100 pull-ups (60 strict pull ups)
-100 push-ups
-100 sit-ups
-100 air squats
Scaling options:
*Do Chest to bar pull ups only if you have 10 unbroken chest to bar pull-ups or more when fresh, otherwise suggested scaling would be kipping chin-over-bar or 60 strict pull ups.
*hspu- scale to dumbbell shoulder press, or inverted L-pushup with feet on a box. option to complete as regular push-ups
*pistols- scale to air squats
2R
On a 6 minute timer (or as close as you can get to it without getting run over by cars)
-Run up Baltimore hill from Bradford to Edison for time.
Then 5R
-50m sled drag
Add weight each round. Keep sprinting form and go as fast as you can manage