200m Run
then
3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Squats
GET STRONG (18 Min)
On an 18:00 Clock
6:00 to establish 1RM Weighted Pull Up
6:00 to establish Max Deficit Strict HSPU
6:00 to establish 1RM Weighted Dip
GET FIT (13 Min)
10-8-6-4-2 reps of:
Front Squat 165/110
HSPU
Bar Facing Burpees
13 Min Cap
COMPETITORS EXTRA
For Time
30 Bar Muscle Ups Each break complete:
10 Push Press 135/95
16 Alternating Pistols 12 Min Cap
ATHLETES NOTE:
Don't feel so married to the time domains on the Get Strong Piece. Feel free to work on all 3 movements at the same time if you're up for it.