Part 1 A:

10 mins

pull-up tech

Kipping / Butterfly

Part 1 B:

Death by Pull-up

Max 15 mins

– every 30sec for first 3 mins then it turns into an EMOM

– once you cannot make it it turns into 15 sit-ups EMOM

 

Part 2:

1 min AMRAP Box Jumps (24/20)

1 min AMRAP Rope Climbs

2 min AMRAP Box Jumps

2 min AMRAP Rope Climbs

3 min AMRAP Box Jumps

3 min AMRAP Rope Climbs