For time:

50 Burpee-to-Targets, 6 in

Row, 2000/1750 m

Run, 1600 m

Time cap: 30 minutes

Long, aerobic work where athletes will look to keep a low-moderate pace as they grind through this extensive chipper. Pacing should stay consistent across while focusing on breathing and keeping their heart rate low.

Turn on some good jams, dim the lights, put your head down, and get to work. It’s going to be a long one today.

For quality:

Dead Hang, 3x 1 min

3x 10 Negative Pull-ups

3x 5 Assisted Pull-ups

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets