Complete as many rounds as possible in 20 mins of:

8 Pull-ups

Run, 100 m

8 Burpees

Run, 100 m

8 Dumbbell Push Press, 50/35 lbs

Run, 100 m

WORKOUT BRIEF
DESCRIPTION
This balanced workout combines short distance cardio, moderate weightlifting, and upper body pull gymnastics
We expect athletes to complete 4-5 rounds

DUMBELL PUSH PRESS AND PULL UPS
Choose a variation you can complete in 1-2 sets.

BURPEES
There are traditional burpees

RUN
See the modifications section for running alternatives

STRATEGY + WOD
RUN AND BURPEES
Run and burpee at a pace that supports your strategy on the pull up bar and dumbbell push press
If you’re planning to do 1 set in these movements,slow down the runs and burpees a touch to allow for that
If you’re planning on going 2 sets, look to move a little faster, as you’ll have mini-rests between each set

MODIFICATIONS
PULL-UPS
Reduce Reps
8 Banded Pull-ups
8 Jumping Pull-ups
8 Ring Rows
8 Double Dumbbell Bent Over Rows
4 Strict Pull-ups

RUN
ROW 150m
Bike 200m