A. EMOTM 15 min:

THIS: 3-5 MU turnover drill (i.e. kneeling turnover, banded turnover on rings, or ring  row MU); 4-6 kips on pull up bar

THAT: 2-3 WWU

OTHER: 1 Rope climb 

B. 4RFT:  5 Ring/Bar MU or Challenging pull-up variation

20 Wall Balls

40 DU 

C. Stretch: neck circles (use small weight in hands) thread the needle x :30 sec per side chest stretch x :30 sec per side calf stretch x :30 sec per side