Pull Up Progression
Clean Deadlift w/ :03 pause + pull (3+1)x4 80-85% of 1rm
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar, perform a burpee, immediately followed by a toes to bar
Row 500 Meters
Max Reps of Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.