10 rounds
- 3 x Weighted Pullup @ 15kg
Then accumulate
- 30 x Straight Arm Cable Pulldowns @ 70lbs
Lumberjack 20 with Biking instead of Running or Rowing. For time:
- 20 x Dumbbell Deadlifts @ 20kg per hand
- Bike 800 meters
- 20 x Kettlebell Swings @ 32kg
- Bike 800 meters
- 20 x Dumbbell Front Squats @ 20kg per hand
- Bike 800 meters
- 20 x Burpees
- Bike 800 meters
- 20 x Dumbbell Push Press @ 20kg per hand
- Bike 800 meters
- 20 x Alternating Box Step Ups (r+l=1rep)
- Bike 800 meters
- 20 x Dumbbell Squat Cleans @ 20kg per hand
- Bike 800 meters
Results: Metcon 24:47. Last set of Squat Cleans was very hard.