“Upside Down”

Level 3
3 rounds, 9 mins each, for max reps of:
Run, 400 m
8 Bar Pull-Overs
Run, 400 m
15/11 Echo Bike Calorie
Run, 400 m
max reps in remaining time Renegade Rows, 50/35 lbs

Rest 1 min between each round.

Level 2
3 rounds, 9 mins each, for max reps of:
Run, 400 m
12 Strict Pull-ups
Run, 400 m
15/11 Echo Bike Calories
Run, 400 m
max reps in remaining time Renegade Rows, 35/25 lbs

Rest 1 min between each round.

Level 1
3 rounds, 9 mins each, for max reps of:
Run, 400 m
10 Banded Strict Pull-ups
Run, 300 m
15/11 Echo Bike Calories
Run, 200 m
max reps in remaining time Renegade Rows, pick load

Rest 1 min between each round.