Every minute for 20 minutes alternate
- Even Minute – 4-5 x Bench Press @ 80% of 1RM
- Odd Minute – 3 x Weighted Wide Grip Pullup @ 10kg
Then for time
- Row 400m
- 27 x Kettlebell Swings @ 32kg
- 27 x Pullups
- Row 400m
- 21 x Kettlebell Swings @ 32kg
- 21 x Pullups
- Row 400m
- 15 x Kettlebell Swings @ 32kg
- 15 x Pullups
- Row 400m
- 9 x Kettlebell Swings @ 32kg
- 9 x Pullups
Results: Used 165lbs for the Bench Press. Got all 30 Weighted Pullups. Metcon 19:49.