Skill
10 sets for quality
5 unbroken strict pull up
-No more than one minute rest-
Metcon
5 rounds for time
500/450m c2 bike / 200m run
200/175m row
15 burpee
Rest 1:00 between rounds
Target time : sub 3:00 / round ( 19 min time cap )
Advanced: sub 2:15 / round ( 16 min time cap )
Finisher
6 rounds
10 back rack lunge steps
Rest 2:00
