WARM UP:
Foam roll
2laps around the bld with rope
10 burpees
5 pull ups
High knees d/b
Figure 4 d/b
2 laps around bld with rope

SKILL WORK:
15 mins gymnastics

WOD:
10 toes to bar
12 pull ups
15 ground to overhead 140/100
Lap around the bld

20 min AMRAP

PHA = 6bar muscle ups in place of both toes to bar and pull ups