“House of the Rising Sun”
Time domain: 4-6 mins per round
Time cap: 7 mins per round
Total time domain: 25-34 mins
Total time cap: 34 mins
Level 3
4 rounds, each round for time, of:
Run, 200 m
10 Pull-ups
15 Push-ups
40 Air Squats
15 Push-ups
10 Pull-ups
Run, 200 m
Rest 2 mins between each round.
Level 2
4 rounds, each round for time, of:
Run, 200 m
8 Pull-ups
12 Push-ups
30 Air Squats
12 Push-ups
8 Pull-ups
Run, 200 m
Rest 2 mins between each round.
Level 1
4 rounds, each round for time, of:
Run, 200 m
5 Banded Strict Pull-ups
10 Elevated Push-ups
20 Air Squats
10 Elevated Push-ups
5 Banded Strict Pull-ups
Run, 200 m
Rest 2 mins between each round.