Part 1: EMOM 10 – 2 to 4 Pullups (Weighted, Strict, Banded, Negatives) or 5 to 8 Ring Rows
Part 2: AMRAP 16 – 2,4,6,8….. of Box Overs (Box Facing), Abmat Sit-ups, Hand Release Pushups. RX 30/24, L2 24/20, L1 20/15 (12″+45#)
Scale: Box Overs -> Step Overs, Pushups -> Box/Bar
Notes: Pullup Stimulus = strength. Choose a scale and number you can do all 10 rounds. WOD Stimulus = Steady pace the number of box jumps and HRPU’s are going to add up quick, long WOD. Stay focused with knees up high on high box jumps..