A. pull-ups
Advanced: AMRAP @ 20X1 x 5 sets; rest 2 min
Beginner: 1 negative, rest 45 sec x 5 sets
Be sure to do some scapular warm up before your pull-ups. If you are able to, work on one arm scapular retractions.
B. 7 Rounds for Time
200 meter Sandbag run (pick a weight)
5-15 push-ups
10 burpees
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