Aerobic capacity work
Heart rate should stay in zone 3 (70-80%). If you’re having to stop and rest, you’re pushing too hard.
20 minute AMRAP
Pull Ups x 7
Burpees x 7
200 meter run
This is an opportunity for you to work on the pull ups you’ve been practicing recently. If you are working on kip, do kip, butterfly -do butterfly. If you need to work on strengthening your base, either do strict with a band or ring rows. If you’re working a new skill, don’t worry too much about chin over bar, just focus on the mechanics in the movement.