Total 1 min hanging from pull-up bar at bottom of pull-up with active shoulders, then Total 1 min hanging from pull-up bar at top of CTB pull-up with elbows drawn back to point straight down
30 toes to
bar 30 burpee
over box jumps (24"/20”) 500 m row
For burpee over box jumps, standards are chest to ground,
then jump onto box leaving ground with a two foot jump, and then stepping down
or jumping down on opposite side. Full
extension on top of box is not required. Jump onto box can be facing box or a lateral jump.