Work up to a max effort weighted pull-up. If you have been using bands for a while, make some strict or kipping pull-up attempts. This may be the day you forever ditch the bands! If you don’t get it today set a benchmark of max effort supine ring rows.
3 Rounds with 1 Minute on Each Station
Goblet Squat 24/16kg
Box Jump 24/20”
Kettlebell Snatch 24/16kg
This workout is performed “Fight Gone Bad” style. Your score is the total amount of repetitions you perform after all 3 rounds are completed. Start with a pacing plan and give yourself some rest during each minute before you transition.