5 Lat Pull-ups
10 Kip Swings
10 minute EMOM Pull-up progression
*In the first minute do as many strict pull ups as possible, if you cannot do strict pull ups then do kipping. Then in each following minute do half as many reps as you did the first minute. After the first minute you may use as many sets as needed during the minute to complete the reps. The first minute must be unbroken. If you are wanting to work on you butterfly pull up this would be the time to do so!
12 Minute AMRAP
Toes 2 Bar
Burpee Box Jumps (24, 20″)
*Workout starts with 15-12-9, remaining time is used for max reps burpee box jumps.
Post Two Scores
(1) Time for the 15-12-9
(2) Total number of Burpee Box Jumps