Then 3 Rounds of:
20 Kettlebell Swings
20 Sit-ups
20 Pull-ups
20 Burpees

1010 Meter Row Buy-out

*Score is total reps

Rx+ (95/65)

* Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

AND/OR

3 Rounds of:
10 Strict Pull-ups – Add bands as needed
Rest 1 Minute
Max Negative Pull-up
*Rest at least 90 seconds between rounds

*If not getting at least 30-40 seconds of rest, cut back reps/run.
*Score is total reps – 296 Possible – Run = 20 Reps
Rx+ (135/95), add 3 Ring Muscle-ups Per Round