Skill:
Kipping/Butterfly pull-ups
Maybe you can get your first one, link some together, or learn what you need to work on to get a little bit closer!
If you have this skill then try doing 15-30 every 3 minutes for 12 minutes.
WOD: 4 rounds
Run 400 m
50 air squats*
16 minutes
The goal for most of you is a steady pace and a cadence that still allows you to prioritize good technique.
If you consider yourself a true beginner and aren’t sure about this one then scale;
3 rounds
Run 400 m
30 Air Squats
This isn’t meant to be scaled so you can go easy but the opposite! Scaled to encourage intensity and allow for a faster pace