Warm-up together:

4:00 ergo, then:

10+10 Shoulder rolls
10 Scapula pull-ups
10 wall squats

10+10 band pull aparts
10 ring rows
10 air squats

10 +10 banded shoulder presses
5 kipping pull-ups or 10 ring rows
20 air squats

WORKOUT:
20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.