Warm-up/Skill 10 min Cycle of following exercises: 20 sec HS hold or Seated KB Hold, 5 burpees, 10 KB swings, 1-2 muscle ups or 3-5 pull ups, 200 meter run
WOD – For Time
Run 400
14 ring/bar muscle ups or 42 pull ups (mod-banded/ring rows)
Run 400
7 ring/bar muscle ups or 21 pull ups
RX+= Ring m/u RX= Bar m/u or pull ups
(Time Cap 15 min)
