1) Skill:

EMOM 12

Min 1: 4-7 Strict Pull Ups (banded or negatives)

Min 2: 40 Double Unders (:45 sec DU practice)

2) “The Pitch”

4 Rounds for time:

400m Run

10 Overhead Squats (95/65)

10 Burpees

*17 min time cap