Warm-Up

800m run, then-

From Rig to #HereAtGrounded and back to the Rig:
Power Skips
High Knees
Frankensteins X2
Bear Crawls X2

Weightlifting - 4 x 7 Bench Press

4X7 Increasing the weight each set

Scaled
After 3 sets of 8 warmup sets a light weight, complete:
4 sets of 7 reps at a weight you can control.

MetCon - All Skills

- 16 Minute AMRAP -

Rx+
27 CTB Pullups
17 HSPU
7 Ring (preferred) or Bar MU

Rx
27 Pullups
17 Box HSPU
17 Tricep Dips from your box

Scaled
27 Jumping Pullups
17 Box HSPU or Pushups from the knees
17 Tricep Dips from your box or incline pushups from your box