3 Rounds For Time :

20 Burpee Pull-ups
20 Front Squat 70/50kg
20 Box Jumps

Time Cap 20

• Chip away at the burpee pull-ups at steady pace. Try to make every rep look the same and take as few steps as possible between the pop up of the burpee and the pull-up.

• Aim to complete the front squat in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.

• Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.

• Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.