4 supersets of
6-8 bench press
4-6 strict pull up/ chin up
– rest 3min between sets


20 min AMRAP:

  • 400 m run or erg cals 25/20
  • max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.