Strength 1)Find a max weight strict pull up. If you cannot do a strict pull up do 5x3 tempo pull ups with a band fast up 3 second pause at the top 3 seconds down. Cond 3 Rounds 1000m row/ 800m Run Rest 2:1 (half the time it takes you to do the effort) Keep times + or 7 seconds of each other, for every effort outside the 7 seconds there is a 15 burpee penalty at the end of the last row/run.

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