For time:
15 strict pull-ups
19/27 calorie ergo
12 strict pull-ups
15/21 calorie ergo
9 strict pull-ups
10/15 calorie ergo

Scaled WOD
For time:
15 banded pull-ups/low bar pull ups
15/21 calorie ergo
12 banded pull-ups/low bar pull ups
10/15 calorie ergo
9 banded pull-ups/low bar pull ups
7/10 calorie ergo

For time:

15-12-9-6

Deadlift 110/80kg
Calories Bike Erg x 2

Directly into

6-9-12-15

Toes To Bar
Calorie Bike Erg x 2

( 20 - 30 )

• In the first part of this workout let's bike at a pace that will allow for unbroken sets of deadlifts.

• In second part of the workout, let's bike a pace that will allow for as little breaks as possible on the toes to bar.

• This workout is all about continuing to make forward progress. Let's see if we can keep moving and spend as little time resting as possible.

Find your 1 rep max of the day for deadlift.

Find your 1 rep max of the day for top-down Z-press (take bar from the rack straight to overhead).

5 Sets Of

Power Clean + Hang Squat Clean @ 70 - 75%

Front Squat

Build in 20 Minutes Heavy Set of 3.

5 rounds for time:
10 Shuttle Run 7m
10 Box Jump Overs 60/50cm
20 WB 9/6kg
- Rest 1min btw rounds

2-3 rounds:

10 ring row
8+8 curtsy lunge

Shoulder press 6-4-2-4-6 @75-80-85-80-75% 1RM

3x
2min BikeErg
1min Shuttle Run
2min SkiErg
1min Shuttle Run
2min Echo Bike
1min Shuttle Run
2min Row

1min rest between rounds