For max Reps and Calories
- Max Effort Strict Pullups
- Rest 1 minute
- 8 x Row 30 seconds/Rest 30 seconds
- Rest 1 minute
- Max Effort Strict Pullups
Then every 3 minutes for 12 minutes
- 4 x Front Squat
- 8 x Box Jumps
Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)
- 20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
- 9 x Handstand Pushup (Rx is with a 4″ deficit)
Results: For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs. Metcon 8:11.