WARM-UP:
400 M Run

3 Rds:
5 Ring rows
10 Lunges
10 Slsu
:20 Bar hang

SKILL:
3 Rounds (8:00):
200 M Run
ME UB C2B pull ups

WOD:
4 RFT: (16min cut)

12 UB Double KB Thrusters
20 Hollow Rocks
20 Mountain Climbers (each side)
200 M Run