23 Jan 2025

A. Every 2 minutes for 14 minutes (7 Sets): 1-3 Pullup Negatives @ 0231 Tempo

0 = jump to/start at the top of pullup bar
2 = 2s pause at the top (chin over bar)
3 = 3s descent
1 = 1s rest at bottom before next rep

B. 5 Sets: AMRAP 2:30
400m Row
Max Rep KB Swings (24/16)
Rest 60s after each set

Score = Total KB Swings (RX or KB)