Every 1 min for 9 mins, alternating between:

5 Strict Pull-ups

3 L Arm Turkish Get-ups, 53/35 lbs

3 R Arm Turkish Get-ups, 53/35 lb

Use this as the warmup
Athletes may scale up to a weighted pullup, if desired. Ex., weight vest, DB between feet, etc…
** No bands **
Scale to x3 negatives (use box to start with chin above the bar) or x5 tempo ring rows
3 sec down
0 pause
3 sec up
2 sec pause at top with thumbs touching chest

Scale using lighter DB/KB or simply perform step back overhead lunges x5 reps slow and controlled with arm reach to floor

For time:

Run, 400 m

— then —

3 rounds of:

10 Pull-ups

30 Double Unders

— then —

Run, 400 m

500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner

We want to complete this station with 1 break maximum
Adjust the reps or variation to finish the pull-ups in 1-2 quick sets

Reduce Reps
Banded Pull-ups
Ring Rows
12 Dumbbell Rows From Plank Position (12 Each Side)
12 Barbell Bent Over Rows
24 Single Dumbbell Bent Over Rows (12 Each)

Let’s choose a rep number or variation that allows us to clear this station in no more than 1 break

Reduce Reps
Single Unders x30 (same)
45sec practice
30 Double Taps
30 Line Hops

2 rounds for quality of:

6 Single Leg Romanian Deadlifts, 75/55 lbs

x6 each leg
Use weight that allows you to perform these unbroken without falling off balance. For some, this may be using an empty barbell or just tapping finger tips to the ground.