For Time:

21 Pull Ups

42 Double Unders

15 Pull Ups

30 DUs

9 Pull Ups

18 DUs


 right into…




10 yd shuttle runs

Back to back 21-15-9 variations.  Time to push those lungs!  To clarify, running from the start line to the 10 yd (30’) line = one shuttle run


Scaling Options:

Pull Ups -> Buddha Pull Ups



HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit


DUs -> 2:1 Single Unders


Shuttle Runs -> Same number, cals on rower


Cool Down:

Banded lat stretch – 2 min per side


Calf stretch on rig – 2 min per side

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