5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks
Men: 185 lb.
Women: 125 lb.
Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.
Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks
Men: 135 lb.
Women: 95 lb.
Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks
Men: 75 lb.
Women: 55 lb.