Weighted Pull-ups (Weight)
In 12mins
build up to a single heavy weighted pull up.
Either use belt+ plates or DB/KB between feet.
Scale back as need to strict pull (for reps) or banded as needed.
Met Con Mbah Xfit (Time)
5Rds for time
10 Chest to Bar pull ups (scale to pull ups/banded pull ups)
10 burpee box jump overs
200m run

Adv option:
10 Bar Muscle ups

Accessory Work
5min AMRAP:
30Sec plank
10/10 each side Russian twists
10 feet anchored sit ups

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