| A. 5 Rd Combo: 3 strict Pull Up + 3 Chin over + 3 C2B |
| * mod: 5 x 5 strict Pull Up (or use tough bands) |
| B. For Time – 16:00 Cap |
| 400 Meter Run (or 5 laps) |
| 30 Pull Ups, at completion of 30 = 50 Air Squats before run |
| 400 Run |
| 25 Pull Ups, at completion of 25 = 50 Air Squats before run |
| 400 Run |
| 20 Pull-up, at completion of 20 = 50 Air Squats |
| *each break of pull up = 200 Meter Run (or 3 laps) |
| **advanced= 15/10/5 BMU or 30/25/20 C2B |