2RM Strict Weighted Pull-Up
Work up to a strong effort double for a weighted pull-up. If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping. If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows or banded pull-ups with as little assistance as possible or a combination of any of these options.
7 Rounds of 30 seconds on each station
Kettlebell swings 32/24 kg
Today we have a long duration interval workout with seven rounds and three stations. You will have a thirty seconds on each station and then another thirty seconds to rest and transition. With short bouts of work like this you should do your best to keep the intensity high for most of each thirty second work period and use that rest interval to prepare for the next station. If you are good at double unders you could easily game the workout by going easy on the first two movements but that is not the intent of this format! Challenge yourself early and try to hold your numbers as you progress through each round. If you are scaling to single unders consider giving the drag ropes a twirl!