8 27

WARMUP

3 RNDS
10 sq
10 swings
10 low bx jump
10 kb highpull

BUYIN

2 rnds
10 Prisoner Rotations
15 Banded Lat Pulldowns
10 Ring Rows 1 sec pause at top

then 12 min:

 Accumulate 5-7 Sets
3-5 (weighted) Strict Pullups
   OR 3-5 Negatives 2-3 sec

WORKOUT

two scores - goal 5+ / under 3 min
   7 min AMRAP
5/3 Strict Pullups
     OR 8 Tough Ring Rows
16/12 Front Step Lunge

  on 10:00 Mark

   3 Rounds
8 Jumping (CTB) Pullups
20 Air Squats

BONUS

4 rnds
8-12 Strict Knees-to-elbow
     release & rest 20 seconds
AMRAP Deadhang Hold w/ active scaps
     Rest 1:30