MOB: Full body
WU: 5 pullups. 400m run
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round. As soon as your feet touch the ground or box underneath you, your set of pull-ups is complete.
Option 1: Red band.
Option 2: Band assist of choice.
Option 3: Ring rows or jumping pull-ups. No more than (15 per round). Run/walk/row distance of choice.
PWMOB: Full body rollout.
Advanced: Strict pull-ups. Wear a weight vest 20/14.