Skill Drill: 10 minutes of kipping pull up practice. If you don't have a kip, work on a regular one. If you do have a kip, but not a butterfly, work on the butterfly. If you have it all, work on your toes to bar, ring dip, or muscle up kip.
WOD: 20 minute AMRAP of:
250 meter Row
10 Pull Ups
R.E.C.: 10 minutes of myofascial release on the foam roller!!!