6-8-16

SKILL WORK – 12 min to complete 4 rounds of 2 strict pull-ups 3 kipping chest to bar pull-ups 4 kipping pull-ups (Sets should be unbroken, rest as needed between sets)

CONDITIONING 15 min AMRAP 15 Wall Ball 12 Box Jump 9 Toe to Bar

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For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest