3 Rounds
400m Run
21 KB Swings

12 Pull Ups

MCx: 53/35

MAx: 35/26, 6. pull ups (band)

MVx: 300m, 26/18, ring rows

GOALS + GUIDANCE: A classic! Complete the run in about 2 minutes, then immediately pick up your kb for 21 swings straight every round. Try to keep the pull ups unbroken, or break into 7/5 or 6/6. Target 10 minutes (12 cap).

3 Rounds
15 Bent Over Band Lat Pull Downs
10/10 Palloff Press