15-20 minutes to work on Strict muscle up, pull up, dip or T2B strength OR kipping variations of the above as long as you have some good control and strength
500m Run (Street and back x 2)
500m Row, 400m Ski or .65 Bike
* 20 minute steady AMRAP
The small rest between sets demands good pacing early on so don’t take this one out too hot!