Chinups – Perform a single rep. Pull as fast as possible on the way up, controlled (but not slow) on the way down. Rest.
8 Rounds or until failure
*The goal is maximum speed, so rest as needed.
5 Plyometric Pushups (click for example. Use weights, paralettes, or other objects to set the height)
50m Sprint – brief rest – 50m sprint back
Post time to comments.
4×10 Pike Press – Bring the feet closer to the hands or elevate the feet on a box for added challenge (this depends on your fatigue level from the metcon)
Rest as needed