Gymnastics:

  1. Advanced

5 T2B

5 Hips To Bar

5 Bar Muscle Ups

  1. Intermediate 

5 T2B or Knee Raise

5 Kipping Swings

5 Pull-ups/Strict Banded Pull-ups

WOD:

3 Rounds 

400m Run

15 Deadlifts 155/105

21 Pull-ups

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