Strength:

• Pull-up hangs 5×1

45 sec hold, 15 sec rest x 5. *5 Burpee penalty for every drop.

• Weighted Plank Hold 2×1

Use the same weight for each set.
Rest as needed between sets.

Max effort x 2

4 rounds for time of:

• Run, 400 m
• 50 Air Squats