Skill work - 12min
Ring Muscle up
Bar Muscle up
C2B pull up
Pull up

Conditioning
12min EMOM:
Min 1- 1-3 Muscle ups/Pull ups
Min 2- Max Shuttle sprints
50ft = 1 shuttle (25ft down, 25ft back)

*Use the Skill work to decide which gymnastic movement to work in the conditioning.  

PureFit WOD

15min EMOM:
Min 1- 5-8 Ring rows
Min 2- Max shuttle sprints/calories 
Min 3- 12 reverse lunges