Gymnastic Pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups

MetCon: In teams of 2 complete

3RFT
400m run (both partners at the same time)
30 Push ups
40 Box jumps

* Push ups by ability HRPU/Ring PU/ HSPU
** Number of repetitions is for both partners as a team!
*** Ask coach for scaling options.