Fitness Strength
Every minute, on the minute, for 15 minutes:
3 Strict Pull-Ups
3 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)
Fitness Workout
For max reps:
3 Minutes of Assault Bike or row (for calories)
Rest 2 minutes
3 Minutes of Burpees Over a Box (24″/20″)
Performance Strength
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 minutes…
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
Note two scores: best successful
1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88kg, 43 reps, BW = 160kg.
Performance Workout
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups
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