4 rounds for time of: 400-m run 30 push presses 20 jumping chest-to-bar pull-ups ♀ 45 lb ♂ 65 lb
Scaling: If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 consecutive reps during the warm-up. For the pull-ups, choose an option that allows you to complete each round during the workout in 3 sets or less. Intermediate athletes can do this workout as prescribed.
Beginner Option: 4 rounds for time of: 200-m run 20 push presses 10 jumping chest-to-bar pull-ups ♀ 22 lb ♂ 35 lb