6 rounds, rest 1 minute between rounds
- 6 x Strict Pullups
- 4 x Strict Pullups @ 10kg
- 2 x Strict Pullup @ 20kg
- 2 x Strict Pullup @ 20kg
- 4 x Strict Pullups @ 10kg
- 6 x Strict Pullups
Then 3 rounds for time
- 10 x TRX Tricep Extensions
- 10 x TRX Reverse Rows
- Row 250m
Then EMOM for 12 minutes ( 4 rounds of each)
- Minute 1 – 15 Second L-Sit
- Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
- Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)
Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.