Monday GSC

For time:
Run, 400 m
15 Bar Muscle up, Pull-ups or Ring Rows 
Run, 400 m
12 Bar Muscle up, Pull-ups or Ring Rows
Run, 400 m
9 Bar Muscle up, Pull-ups or Ring Rows


Time Cap 20 min

“4 rounds for quality of:
10 Dumbbell Bulgarian Split Squats, pick load
20 Seated Dumbbell Calf Raises, pick load”