for time

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

You may divide the middle up any way you’d like, the most common is 20 rounds of – 5 pull-ups, 10 push-ups, 15 squats.

Modify the pull-ups anyway you have to to get them done, negatives, jumping, or 10 second high pull-up hold are all legitimate options.

If no access to pull-up bar, do strict high pull-ups with your at home gear.