Workout:
Dead hang from the pull up bar for as long as you can.
Keep your shoulders packed back the whole time you’re hanging.
10 Min EMOM
10 Swings
Metcon:
Complete for as long as you can:
1st minute: 1 Thruster, 1 Pull up
2nd minute: 2 Thruster, 2 Pull up
3rd minute: 3 Thruster, 3 Pull up
Keep going till you can’t complete the number of Thrusters and pull ups in that minute