All Levels

Strength
A. Accumulate 7:00min of Passive Hang (20:00min time cap)

Everytime you come of the Bar/Rings, perform 5-8 supinated Inverted Rows

Metcon

B. For time (10:00min time cap):

10 - 8 - 6 - 4 - 2

Burpee Pull-Ups

After each set perform a shuttle sprint (10m and back, 20m and back)