20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Goal & Intensity:
-Build base endurance and bodyweight strength at a steady pace. Each round is quick, so aim to keep moving the entire 20 minutes.
-High rep volume challenges cardiovascular capacity plus upper‑ and lower‑body muscular endurance. Movement speed is moderate with minimal rest.
-Break push‑ups into small sets from the start to maintain a consistent rhythm.
RPE: 7–8
Training Area & Benefit: Metcon endurance and body control; continuous work trains pacing for longer WODs and boosts recovery capacity for heavy lift days.