2 Rounds
15 Burpees
Run 400m

*not everyone has the skills below. We will work on whatever progression you are on. that starts with just hanging from the bar to build grip strength.

2 Rounds
:30 False Grip Hold from Pull Up Bar or just hang from the bar
Rest as needed
then,
2 Rounds
5-10 False Grip Ring Rows/Ring Pull Ups
we will help you progress through this with whatever you are working on
Rest as needed
then, 4 sets of 1-2 Strict Muscle Ups
*everyone will get some kind of pulling/pull up work in

4 Rounds for time
3 Muscle ups
Run 400
3 Muscle ups
10 Deadlifts 225/195

Scaling
4 rounds for time
4 burpee pull ups
run 400
4 burpee pull ups
10 deadlifts