Skill/Strength:
For time
50 Burpees to Pullup bar that you cannot reach while standing flat footed
-No cap

Metcon:
3 Rounds
20/18 Cal Row
10 Dumbbell Thrusters 35/20lbs
-Feel free to spice it up to 50/35lb DB
-No Cap

Accessory Work:
Run 400m
Rest 1 min
Run 800m
Rest 2 min
Run 1200m

Mobility:
3 min glute smash per side