Day 121

A.) Chin-Up 

Take 8-10 sets to work up to 3RM

B.) Chin-Up x MAX (BW)

1 set for max reps with your bodyweight

C.) Four sets, not for time:

DB Bench Press x 10

Seated Row x 10

Knee Tucks to Hollow Body Hold x 15

D.) For Time:

500m row then

Five Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Finish with 400m run.