SKILLS 

ON A 7:00 RUNNING CLOCK…

• Pull-Up Progression

*Bar Hold Front / Back Positions Dynamic Kip Swing etc..

into…

5 SETS FOR QUALITY

• 2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

WORKOUT

AMRAP x 12 MINUTES

• 8 C2B Pull-Ups
• 200 m Run

*scale to 250/200 m row

(Score is Rounds + Reps)

OPTIONAL COOL DOWN FOR RECOVERY