WARM UP
3x
90'' Machine 

30'' Dead Hang
20 Band Pull-aparts

3x of:
10 Air Squats
10 ring rows
5 Box Jump Overs
WOD
Teams of 2
8x for time of:

400m machine 

10 pull ups / seated pull ups / ring rows

20 Wall Ball Shots

30 Box Jump Overs

20 Wall Ball Shots

10 pull ups / seated pull ups / ring rows