Pre WOD

4 sets for quality

10 Hollow Rocks
5 Perfect Strict Pull-Ups
5-10 Kipping or Butterfly Pull-Ups

Workout of the Day

2 rounds

5:00 AMRAP
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups or ring dips
-Rest 1:00-
5:00 AMRAP
200m Run
15 Burpees

-Rest 2:00 between rounds-

*Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.