Weighted Pullups then a Kettlebell Complex

5 rounds for form and balance

• 3 x Scapula Pulls
• 2 x Half Pullup
• 1 x Tempo Pullup with slow Descent

Then every 30 seconds for 10 minutes

• 1 x Weighted Pullup @ 13kg (heavier weight than last week)

Then 10 rounds, for time, per side with a single Kettlebell (do all 12 reps on one side, then switch arms and repeat = 1 round)

• 3 x Single Leg Deadlift with Row @ 16kg
• 3 x Kettelbell Cluster
• 6 x Kettlebell Swing

Results: Metcon 17:06 (may have forgotten to do the Row part on some of the Deadlift rounds).