Warm Up: 20 Box Jumps

60 seconds Hollow Hold

20 Supinated Ring Rows

60 seconds Dead Hang

Strength: 4 Sets For Quality:

10 Strict TTB / KTE

30 Second Hollow Hold

10 Strict Supinated C2B / Strict Chin Ups / 5 Negative Chin Ups

*Rest as needed between movements and rounds.

WOD: 4 RFT Of:

1 Legless Rope Climb

30 DU

400 meter Run

Time Cap: 12 minutes.