Skill-work:
4 Rounds
10 Strict Pull Ups with Tempo (3-1-1)
10 Strict Ring Dips (3-1-1)
Adv weight the dips and pullups
Beginner do Rack Pull ups strict or weighted
Conditioning:
As Many Rounds In 20 Mins
400 M Run
10 Renegade Rows
15 DBall Slams
100 M Farmers Carry (53/35)