Workout of the day:

A1. Reverse Sled Drag x20m
A2. Strict Pull Up x3-5 Reps @3111
A3. DB Front Raise x10/arm
x3 Rotation
Rest 2 minutes

B. For Time: 3 Rounds
400m Run
25 KBS (american)
10 Ring Rows (feet elevated)

Advanced:

A1. Handstand walk turn-arounds x4 (set up two cones or make chalk marks 6ft from one another and make turns around them each cone counts as 1 turn) or Shoulder Taps x20 (no Wall)
A2. Russian Dip or Weighted Ring Dip x 3-6 Reps
A3. Farmer Carry Single Arm HAP 25m/Arm
x5 Rotations/Rest 2 minutes after A3 and :30 after A1 and A2

B. For Time:
3 Rounds
400m Run
21 KBS 70/53
10 Strict HSPU