5 Sets (not for time)
100 ft Bear Crawl
7 Strict Pull Ups (1 second pause at top)
7 Ring Dips (1 second pause at top)
1 Minute Row OR Bike OR Ski OR Run (intense pace)
14 Alternating Chinese Row
*Rest as needed between movements / sets. This is all about strength and quality before pace.
Take a step back from getting stuff done as fast as possible and focus on the strength components. You will get your conditioning fix in each set at the 1 minute cardio piece, everything else should be smooth but challenging. Singles are fine!