Chest-to-Bar Pull-ups
Every Minute on the Minute for 20 Minutes
Every fourth round, switch to Hand Stand Push-Ups
 
3 rounds
Row 90 Seconds 80-85%
Rest 90
Rest 2 Minutes
2 rounds
Row 10 Seconds HARD
Rest 90
Rest 2 Minutes
Row 20 Seconds HARD
Rest 2 Minutes
4 rounds for meters
Row 30 seconds MAX Effort
Rest 30 seconds