*Begin each round every two minutes.
Then, complete as many strict pull-ups as possible in 12 minutes. Stop and record a score if you reach 100 reps.
at the top of every minute:
minutes 1-5: 10-12x dumbbell/object front squat –or– 10-16 Bulgarian split squat
minutes 6-10: 7-10x dumbbell/object front squat –or– 10-20 close-stance squat
then, as many repetitions as possible in eight minutes:
OPTION 1: strict pull-up/sheet row
OPTION 2: dumbbell/object swing
OPTION 3: (5 burpee + 5 sit-up)