Warm Up:
200 m run
3 rounds
10 ring rows, 10 lat pull-ups, 10 kips, 10 squats
200 m run
Metcon:
Murph prep monday
400 m run
5 rounds
5 pullups
10 pushups
15 squats
400 m run
Additional Work
Strength:7x2 @ 80 back squat
conditioning: 3x 25 Russian kb swing 10 burpee over kb rest 2 min
gymnastics: 5x5 chest to bar pullups