Warm-up

3 Rounds
200M Run
15 Ring Rows
10 Band Overhead Press
10 Sit-Ups

-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead

WOD

3 Rounds for Time

COMPETITIVE

800M Run
3 Strict Pull-Ups
9 Pull-Ups
25 Sit-Ups

PERFORMANCE

800M Run
3 Pull-Ups
9 Parallel With Floor Ring Rows
25 Sit-Ups

LIFESTYLE

600M Run
12 Ring Rows
20 Sit-Ups