Complete as many reps as possible in 21 minutes of

• Run 400/200/100 meters
• Max-rep strict pull-ups

Scaling

Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Intermediate Option

Can be completed as Rx’d

Beginner Option

Complete as many reps as possible in 14 minutes of

• Jog 200 meters
• 10 ring rows