Pre-WOD skill work
3 Sets:
:10sec Pronated pull ups
:30sec rest
:10sec Mix grip pull ups
:30sec rest
:10sec Supinated Pull ups
:30sec rest

5 Rounds for time:
7/9 Calories/100m run
12 C2B Pull ups/chin over the bar/banded strict
15 Push ups (advanced ring push ups)

PureFit WOD

5 Rounds:
9 rings Rows (10sec hold at top of last rep)
12 push ups
15 Calories/200m run

Finisher
2 Rounds:
15-20 KB Russian twists
20-30 Flutter kicks
4 shuttle runs