Warm Up 89 (No Measure)
10 Gym Shuttles
10 Hand Release Push Ups
10 PVC Overhead Squats
10 PVC Pass Throughs
10 Beat Swings
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Pull-ups (5×5)
-4-5 sec negative
-Use the hardest version of pull up for you (strict, kipping, banded, jumping, ring)
Metcon (Time)
Run 800m
18-15-12-9-6-3
Burpee box jumps @ 24/20″
KB swings @ 53/35
Sumo deadlift high pull @ 95/65
Run 800m