Omnis CrossFit – CrossFit
1 Minute Handstand hold
1 Minute Squat hold
12 Banded OHS
12 Box Jumps (step downs)
Overhead Squat (1)
10 Minutes to find a 1RM for Today.
Metcon (2 Rounds for reps)
AMRAP 6 MIN x 2
20 Burpee Box Jump Overs (24/20)
Max Reps Strict Pull-ups in remaining time
No Rest between the 2 AMRAPs
1) You should have roughly 1 minute (at least) to attempt pull-ups each round. If you know this is not possible, then reduce the distance on the run to something you can complete in under 2 minutes, and reduce the BBJOs to something you can finish is under 3 minutes.
2) If you have fewer than 8-10 strict pull-ups when fresh, consider using a band or doing pull-ups from your knees on a low bar rather than struggling to get just a couple reps. That will benefit you more in the long run.