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Accessory/Skill:

Every minute on the minute, for 7 minutes, perform:

3 Strict pull-ups with 3 x 1 x 3 tempo

 

For quality

 

Conditioning:

21-15-9 Rep rounds of:

Double dumbbell thrusters (50/35)

Burpees

 

…Rest 3:00 then…

 

9-15-21 Rep rounds of:

Box Jumps (30/24″)

Ab-mat butterfly sit-ups

 

For time

(20:00 cap)

 

 

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