Focus: 

2x800m Run

Rest 1:1

 

Then 

6 EMOM

2 Scap retract

1 Slow Negative pull up

*Jump to Top

 WOD:

AMRAP 10 Min

Burpee Pull Up Ladder

2 Burpees

2 Pull Ups

4 Burpees

4 Pull Ups

6 Burpees

6 Pull Ups…..

As high as you can get in 10 Min 

 

Finisher

100 Sit ups