A. Deadlift-Build to Heavy Double in 15:00

Then drop to 80% and complete 1 rep every 30 seconds for 5:00

B. “Helen”

3 rounds

400m Run/Row or 600m Bike Erg

21 KBS (53/35)

12 Pull-ups

Rest 2:00

1 Max Set of Pull-ups (Unbroken)

Rest 1:00

50% reps of Max Set pull-ups (Unbroken)

Every incomplete rep = 100m on your machine

(So, if your max set was 30’pull-ups then you rest and complete 15….if you could only do 12 then that’s -3 reps and you owe 300m on your machine!)