PERFORMANCE
10 rounds for time with 10 Min Cap:
1 Ring Muscle-Up
2 Kipping HSPU to 10" Deficit 
+
''Nancy''
5 Rounds For Time:
400m Run
15 Overhead Squats @ 95/65#

FITNESS:
10 Rounds For Time in 10 Min Cap:
1 Rope Climb or 1 Strict PullUp 3 Ring Rows
2 HSPU or 10 Sec Inverted Hold
+
5 Rounds For Time:
400m Run
14 Overhead Lunges @ 65/45# (7 per leg - stationary)




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