Warm Up

 Rowling
5 rds
1 burpee penalty for every meter above or below up to 10 burpees
perfect score = 10 burpees to person of your choosing

10 kip swing
5 ring row w/ 2 second pause at top and bot of ea.
30 second wide grip dead hang
30 second narrow grip dead hang

WOD


1000m row
5rds
8 pushups
24 air squat
8 pull ups
1000m row
5rds
8 push ups
24 air squat
8 pull ups

R+
8 HSPU
8 Pistol
3 Muscle up (ring)

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