WOD: for time: 400 meter run 50 pull ups 400 meter run 40 toes to bar 400 meter run 30 handstand push ups 400 meter run 20 bar/ring muscle ups 400 meter run

WOD: 30:00 emom: m1: shuttle run outside m2: 5-8 sandbag over the shoulder m3: kettlebell static farmers hold m4: 20 jumping lunges m5: max effort calories on bike m6: rest