General Warm-up AMRAP 7
5 KB Single Leg Deadlifts / Side  
5 Kip Swings  
5 Strict Pull-ups (change grip every round)  
50′ High Knees / 50′ Butt Kickers 

Chest-to-Bar Pull-up with a partner:   
3 sets of 5 chest-to-bar pull-ups each.

Rx’D:
On a 19:00 Clock:
From 0:00-5:00:
200m Run
30 KB Swings (70/53#)
200m Run

From 5:00-12:00:
400m Run
25 Chest-to-Bar Pull-ups
400m Run

From 12:00-19:00:
800m Run
20 KB Swings (70/53#)
20 Chest-to-Bar Pull-ups

Level 2:
On a 19:00 Clock:
From 0:00-5:00:
200m Run
30 KB Swings (53/35#)
200m Run

From 5:00-12:00:
400m Run
15 Chest-to-Bar Pull-ups
400m Run

From 12:00-19:00:
800m Run
20 KB Swings (53/35#)
15 Chest-to-Bar Pull-ups

Level 1:
On a 19:00 Clock:
From 0:00-5:00:
200m Run
30 KB Swings (35/26#)
200m Run

From 5:00-12:00:
400m Run
25 Jumping Pull-ups
200m Run

From 12:00-19:00:
600m Run
20 KB Swings (35/26#)
20 Jumping Pull-ups

Accessory:
3 Sets:
15 KB Curl-to-Press
20 KB Floor Press*
*Single KB and holding with two hands on both.

Stretching:
2 Sets:
:30 Calf Stretch / Side
:30 Leg Swings / Side
:30 Scap Pull-ups

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