Strength: 1RM weighted pull up. Drop to ~80% for an AMRAP. All pull ups are strict with palms facing forward.
Conditioning: 1 min on/1min off. You have one minute to complete the following. Repeat 5x.
30 Double Unders
15 Kettlebell Swings (Rx: 53/35lbs. Rx+: 70/53lbs)
* if you do not make it in the time allotted, 4 burpees in the 1 min REST time.
Challenge: 100 sit ups for time.