Pre WOD:

A, Weighted Strict Pull Up
4 sets*3 Weighted Strict Pull Up

Collect 1 min of L Sit – Adjust to tuck sit if needed

WOD:

25 min AMRAP
30 Air squats
20 Push ups
10 Pull ups
800 m run

Post WOD:

60 min Zone 1-2 on Optional Erg/Run