Round 1: Warm-up with 2000 meter row, 10:00 light stretch, max pull ups, & 100 sit-ups (14 lb. wt.), 50 Russian twists (14 lb.), 50 flutter kicks (4 ct.), 50 crunches. My reps for pull ups = 21 kipping
Round 2: Barbell Complex: 3 rounds for time (135 lb., go heavy and scale as needed)
15 dead lifts
12 hang cleans
9 push press
6 front squats
My time – 19:02
