10 Rounds for time:
3 Bar Muscle ups
5 50ft shuttle runs
(25ft down + 25ft back) = 1 shuttle

Bar Muscle ups subs
3 Chest to Bar pull ups
3 chin over the bar pull ups
3 strict pull ups

Post WOD Finisher
Not for time:
30 strict pull ups
*can use a band but no kip.

PureFit WOD

8-10 Rounds for Time:
3 pull ups/ring rows
10 step back lunges
4 50ft shuttle sprints

Post WOD Finisher
Accumulate 3min Plank