GMNST
4-5 supersets – 15 min
30 sec Chin up
15-20 Bear Hug Jump squat (with medball)
2 reps Rope climb / rope climb from the floor to stand
12-15 Straight Arm Banded Lat Pull Down (each)
Metcon
Amrap 7 min
7 pull ups
7 t2b
7 push ups
7 air squat
2 min Rest
For time (tc 7 min)
28 pull ups
28 t2b
28 push ups
28 air squat
