for time
run 1000m
10 rounds of
10 pullups
20 push ups
30 air squats
run 1000m
time cap 50 min
scale option
run 1000m
15 rounds of
5 strict ring rows
10 push ups
15 air squats
run 1000m
for time
run 1000m
10 rounds of
10 pullups
20 push ups
30 air squats
run 1000m
time cap 50 min
scale option
run 1000m
15 rounds of
5 strict ring rows
10 push ups
15 air squats
run 1000m