A1) 12 minutes to find 1RM chin-up

If chin-ups are still developing, do the following
10 min EMOM
Sets: 10
Reps: 2-3
Tempo: 4.0.1
Load: BW (banded if necessary)
Rest: until next minute

B1) 20min AMRAP

100m shuttle (in 10m increments ~ 33ft)
100m Bear crawl
100m burpee broad jumps
100m Farmer's carry (3/4 BW with 2 DBs)***

***Example - if you weigh 200lbs, you would need 150lbs, or 2, 75lb DBs

Comment