7 Rounds
3 Bar Muscle Ups
15 KB Swings
300 Meter Run

MCx: 70/53
MAx: 6 chest to bars, 53/35
MVx: 6 pull ups or 8 ring rows, 35/26, 200m run

GOALS + GUIDANCE: Choose an upper-body-pulling movement that is CHALLENGING for you. It could be individual bar muscle ups or attempts, chest to bars, strict pull ups (with or without a band), upright ring rows, ring rows with your feet on a ball, etc., the options are endless! Then, for the swings, choose a heavier weight that you may have to break up the set of fifteen reps into ten and five. Run the three hundreds in about :90 or scale the meters to meet the time domain. Target 18 minutes.