As many reps as possible in 10 mins of:

25 Single Unders

3 Strict Pull-ups

50 Single Unders

6 Strict Pull-ups

75 Single Unders

9 Strict Pull-ups

100 Single Unders

12 Strict Pull-ups

125 Single Unders

15 Strict Pull-ups

150 Single Unders

18 Strict Pull-ups

175 Single Unders

21 Strict Pull-ups

200 Single Unders

24 Strict Pull-ups

TARGET SCORE
Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)

Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)

Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)

Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)

STIMULUS and GOALS
Stimulus is moderate pacing throughout while being mindful of potential burn out. Athletes should aim to go non-stop through the rope/row with calculated sets on the pull-ups/handstand push-ups.

Remind athletes not to be baited by the low reps early on and come out hot. It only gets harder, so start smooth and steady to stay moving throughout.

As many reps as possible in 10 mins of:

3 Row Calories

3 Strict Handstand Push-ups

6 Row Calories

6 Strict Handstand Push-ups

9 Row Calories

9 Strict Handstand Push-ups

… Continue adding 3 reps each round to each movement until time expires.

Female Row Calories: 3-5-7-9…

Every 2 mins for 10 mins: Back Squat

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).