RX

4 rounds for time with a partner (25:00 Cap):

400-m run

40 GHD sit-ups

20 chest-to-bar pull-ups

- Run together and split the sit-ups and C2B.

- Resting partner holds any style plank.

INTERMEDIATE

4 rounds for time with a partner:

400-m run

40 sit-ups

20 chin-over-bar pull-ups

BEGINNER

4 rounds for time with a partner:

200-m run

40 sit-ups

20 assisted pull-ups

Post-workout:

2 sets:

Max-rep unbroken chest-to-bar pull-ups

- Rest 1:00 between sets.

Accumulate:

1:00 pigeon stretch/side