Warmup: ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows), 20 hand-release pushups, 20 sit ups (hands behind head)
WOD: For time
200m Run
20 Pull ups
5 Dips
400m Run
10 Pull ups
10 Dips
800m Run
5 Pull ups
20 Dips
Cooldown: Roll and Stretch
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