Warm Up
Strength: Tempo Pull Up Negatives
2s hold COB
5s decent
After 2 sets...50 Pull Aparts
Workout:
AMRAP 15
200m Run
3 Pull Ups
3 Box Jumps 24/21
200m Run
6 Pull Ups
6 Box Jumps 24/21
200m Run
9 Pull ups
9 Box Jumps 24/21
Add 3 reps after each round