Seems like a double Whammy

The Workout:

Backwards Lynne

5 Rounds rest between rounds of:

Max Pull-ups

Bench Press at Bodyweight for Gents and .7 Bodyweight for Ladies

***If you can get more than 10 Strict Pull-ups ONCE, work Muscle-ups of some variety instead, bar, rings, jumping etc. It don’t matter, just get yo’self over that thing!

Rowing:

4 Rounds, each for the row time (don’t break up the squats)

40 Air Squats (Looking to be done in 1 minute here, gotta go!)

Row 300m

Rest 3 minutes