Warm Up
Mobilize joints
Lunge stretch.. then
50 Burpees for time

 
Skill / Strength
EMOM PULL UP/MUSCLE UP
EMOM 8 minutes
Pull ups/CTB/Muscle ups
3, 5 or 7 reps
Highest score wins

 
Metcon
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)