A)3 Rds NFT but move quickly:
-10-50 Double Unders depending on skill
-1-5 Muscle Ups scale 10-30sec hold on rings
-4-10 Strict HSPU scale to Seated Dumbell Press (AHAP in that rep range)
B)WOD:
-1600m run
-1 rope climb scale 10 ring rows
-800m run
-2 rope climbs scale 20 ring rows
-400m run
-4 rope climbs scale 30 ring rows
-200m run
-6 rope climbs scale 40 ring rows
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