WOD

8 x 200m Sprint

*Jog a mile to warm-up and cool down

Death by Pull-ups, strict

Death by Pistols

Death by Ring Dips, strict

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed on pistols & dips. The pull-up sets must be unbroken.

When you fail on pull-ups begin on the next minute with 1 pistol. When you fail on the pistols begin the next minute with 1 ring dip.

REST DAY.

Get out of the gym.

"CrossFit Total"

7 Rounds on the 5 minute of:
100m Shuttle Run (50x2)
15 Kettlebell Swings 53/35
100m Shuttle Run (50x2)
15 Burpees
100m Shuttle Run (50x2)