As Many Rounds as Possible in 4 minutes of:
5 pullups, 5 pushups
rest 2 min then,
21-15-9 reps for time of:
Box Jumps
Dumbbell Push Press
rest 1 min then run 400 M
ww/L1: use assisted pullups or ring rows, box height that bouncing off the ground to cycle reps is possible, dumbbells that 21 consecutive reps is attainable difficult
L2: HSPU, 24" box (you must jump from where you "stick" the landing when jumping off the box) 25 lb dumbbells
L3: CTB Pullups, HSPU, 30" box (same standard as L2), 35 lb dumbbells, 5 burpee penalty for every second over 1:15 on 400 M run.
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