Complete four rounds:
4 – 20m wind sprints
5 Clapping Pull-ups
6 FL Circle Pulls
5 – 360 Pulls
notes:
1) The wind sprints should be performed with an all out effort. Remember however to warm-up thoroughly before beginning your first sprint.
2) Perform the Clapping Pull-ups immediately after the wind sprints.
3) The clap in the Clapping Pull-ups should occur with the chin above the bar.
4) Move immediately from the Clapping Pull-ups to the FL Circle Pulls and then immediately to the 360s.
5) If the 360s are too difficult, you may substitute a 30 second German Hang.
6) If the Clapping Pull-ups and FL Circle Pulls are too easy, please increase the resistance using a weighted vest for the Clapping Pull-ups and weights hung from the ankles for the FL Circle Pulls.
7) You may rest 2-3 minutes between rounds.