Weightlifting

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Supinated-Grip Strict Pull-Ups x 8 reps @ 2110

Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (switch arms at 30-meters)

Station 3 – Dumbbell Strict Overhead Press x 15 reps @ 1011

Metcon

Against a 3-minute running clock…

400 Meter Run

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 3 minutes, and complete a total of 3 sets. 

Note number of burpee box jump-overs achieved in each of the three sets.