Skill:

Pull Ups

EMOM for 8 min.

2 Strict Pull ups
or
3 Kipping Pull ups
or
4 Ring Pulls
or
5 Kipping swings.

 

WOD:

400 m. Run
50 Sit ups
400 m. Run
40 Kettle Bell Swings (70#/53#) (53#/35#)
400 m. Run
30 Double Unders
400 m. Run
20 Burpees