For time: 15 pull-ups 15 sit-ups 13 pull-ups 13 sit-ups 11 pull-ups 11 sit-ups 9 pull-ups 9 sit-ups 7 pull-ups 7 sit-ups 5 pull-ups 5 sit-ups 3 pull-ups 3 sit-ups 1 pull-up 1 sit-up

Four Rounds 500m Row 15 HSPU 2 Rope Climbs

Rest day

Three Rounds 800m Run 20 Toes to bar 21 Deadlift 225lbs