A.
5x
lateral shuttle run (5m) – x60 sec
burpee box jump (step down)(M) – x60 sec
KBS (RUS)(M) – x60 sec
rest – 2 min
*score is lowest number of reps performed at each station across all 5 rounds, each 5m length counts as 1 rep, uncompleted lengths do not count
*goal is fastest consistent pace across all rounds, think 80% effort

B.
Pull-up Negatives
3×5
*rest 1-2 min btwn sets
*strict 5 sec eccentric action on each rep