S/S/S:

Goat day: 15 min working one of these…

HSPU’s
Chest to Bar Pullup’s
Toes to Bar
Muscle Up’s
Pistols

Focus on movement perfection, not reps.  Make technique your friend and take one of these that is a goat to a movement in your wheelhouse.

WOD:

1 Mile Run

5 min rest

2K Row

Score = combined times.

X-tra:

Accumulate 3 minutes in an L-Sit (from boxes or plates)

on a box…

pic courtesy of CrossFit Omaha.  Or use plates