Warm Up:
2 Rounds
50′ bear crawl
50′ backwards bear crawl
10 scapula pull ups
30 secs of lat stretch (each side)
Buy In:
Every 90s for 9 mins:
2 strict pull ups (add weight if easy)
WOD:
Against a 4 min running clock complete 3 sets of:
400m run, then
AMRAP in remaining time of:
10 push presses (95/65)
10/7 pull ups (c2b if possible)
rest 2 mins