Skill –
Strict Pull-up
Practice your toughest option
Then – 7rds: 30s ON/30s OFF
Strict Pull-ups

Then,
For time:
21, 15, 9, 15, 21
Ring Rows
Burpee BJO (24/20)

“But he that dares not grasp the thorn Should never crave the rose.” – Anne Bronte