Warm up:
- 400 m run
- 30s shoulder taps
- 30s air squats
- 30s hang on the bar
- 30s lunges
Skill: Progression for Pull-Ups & Dips. 10 min. EMOM:
- 4-8 Pull Ups (negatives or regular)
- 4-8 Dips
WOD: 26 min AMRAP:
- 800 m buy in run (so only once)
- 5 push ups
- 10 sit ups
- 15 air squats
Core: Tabata