Advance as far as possible in 20 minutes:
50 Pull-ups
40 C2B Pull-ups
30 Bar Muscle-ups
20 Ring Muscle-ups
*Run 400m at 0, 4, 8, 12 & 16 minutes.
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WOD: Monday
A. 10 Rounds: 3 Front Squat (choose own load) Knees to Elbows (choose own reps) *Pause in the bottom of the 1st Front Squat for a 2 count. *This is not for time, however move through the rounds with minimal rest. B. Row 500m *This should be an all out effort.