24 Mountain Climbers
12 Barbell Front Squats
12 Hollow Rocks
6 Strict Pull Ups w/ :02 negative
GET STRONG (14 Min)
Front Squat
In 14:00 complete 4x10
Increase weights across sets
GET FIT (14 Min)
4 Rounds of:
12/9 Calorie Bike (or Row)
9 Burpee Pull Ups
9 HSPU
14 Min Cap
COMPETITORS EXTRA
3 Rounds of:
15 Deadlifts 225/155
5 Rope Climbs
10 Min Cap
ATHLETES NOTE:
Play around with a few Burpee Pull Ups before the start of this one. If you can find a proper rhythm on these, it can cut the working time down significantly. Use the momentum from the jump! Also, if you find that you don't have the capacity to do 10+ HSPU unbroken, consider scaling the reps back to 6 or so, to achieve proper intensity.