70 min
Warm up for 15 min
1.Skill
A. Butterfly pull up prep. for 10 min
B. Every minute on the minute:
0:00-05:00:
3-5 Unbroken Butterfly pull ups - 4 reps
06:00-->
Butterfly pull ups, adding one each minute
5 6 7 8 9 -
C. EMOM10:
1) 5 kip. HSPU - abmat
2) 8 TTB

2.Conditioning
A. For time:
25-20-15-10-5 - Wallballs
50-40-30-20-10 Double unders
All unbroken! :)
175/182